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Back Squat

Dirt Nap

Metcon

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Workout

Friday

“Our patience will achieve more than our force.” - Edmund Burke We are emotional beings. And we can only be rational, after we’ve been emotional. When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought. Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and... never send it. Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Strength

Back Squat

Back Squat "3-6-12"
Back Squat
3 Reps @ 106% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
12 Reps @ 91% of 10RM Back Squat

STIMULUS
DESCRIPTION
Increasing by 3% over last week for this Back Squat piece
We'll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don't have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets

Metcon

Dirt Nap (Time)

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

DESCRIPTION
"Dirt Nap" is a repeat workout last completed on 5.22.19
In this couplet, we have a short-range sprint effort
Scores for the last time this workout was completed ranged from 4-10 minutes

HANG SQUAT CLEANS
Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
Barbell weight selection is the most important piece of getting the right stimulus
Choose a weight that you are confident in completing with 1 just break during the workout
If you're on the fence, go with the lighter option and cycle big sets

LATERAL BARBELL BURPEES
For the lateral barbell burpee, you can jump-up or step-up out of the bottom
A two foot takeoff over the bar is prescribed
You do not have to stand to full extension when jumping over the bar "

STRATEGY
LATERAL BARBELL BURPEES
Although a short-range sprint, we still need to pace the burpees relative to our conditioning
What is more important than cycling the burpees quickly is the need for large sets on the barbell
We aren't going to stop on the burpees, but we absolutely can stop on the barbell
A good mindset on this station is to try and get a little faster with each round
This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans

HANG SQUAT CLEANS
One break on the barbell is ideal from the beginning
Your options include [8-7] [9-6] [10-5]
Cycling big sets does not mean you have to move like your hair is on fire
What will likely be more beneficial is trying to move as efficiently as possible through each rep
Smooth, controlled movement allows you to stay composed during these large ranges of motion
Good movement also allows you to slow down your breathing and maintain a steady rhythm

Home WOD

Metcon (Time)

3 Rounds:
15 Double Dumbbell Hang Squat Cleans (50's/35's)
15 Lateral Dumbbell Burpees

Body Armor

Metcon (Time)

For Time:
100 Jumping Lunges
On the Minute (to include the 0:00):
5 Double Dumbbell Thrusters
*5:00 Time Cap

STIMULUS
Today's Body Armor targets squatting stamina
The task is 100 jumping lunges for time
On the Minute, to include the start, we'll complete a "buy-in"
These 5 Double DB Thrusters do not contribute towards the 100 jumping lunges

Whiteboard:

Friday, July 10, 2020

Male Clients