“I attribute my success to this – I never gave, or took, any excuse.” – Florence NightingaleThe terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
- Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.
- Score: Total Reps
Warm Up
10 Scap Retractions5 Kip Swings1-3 Strict Pull-Ups2-3 Kipping Pull-Ups2-3 C2B Pull-Ups
Modifications
- Pull-Ups- Banded Chest To Bar- Ring Rows With Feet Elevated- Barbell Bent Over Rows
- Athletes should build to something heavy for the day. This does not necessarily mean that you need to go for a PR.
- Score: Enter heaviest successful lift.Warm Up
With An Empty Barbell...10 Good Mornings10 Back Rack Reverse Lunges10 Stiff Legged Deadlifts
Then...5 Reps @ Light Weight3 Reps @ Moderate Weight...Keep building (If needed) in sets of 1-2 reps until you are ready to attempt your heavy single.
- The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.
- We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.
- Recover on the double unders. Stay relaxed in the grip and breathe.
- There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.
- We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.Modifications
STRICT HSPU- Reduce Reps- Use Riser(s)- Push-Ups
DB HANG CLEANS- Reduce Loading/Reps- Sub Kettlebells- Sub Barbell- Single Dumbbell
DOUBLE UNDERS- Reduce Reps- 1:00 Time Cap- 75 Single Unders- 40s On Any Machine
KIPPING HSPU- Reduce Reps- Use Riser(s)- Burpees
DB SHOULDER TO OVERHEAD- Reduce Loading/Reps- Single Dumbbell- Sub Kettlebells- Sub Barbell