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Back Squat

Sucker Punch

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Workout

Monday

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again. In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves. Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome. Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Strength

Back Squat

Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 68% of 1-Rep Max Back Squat

STIMULUS
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats
While the reps are increasing, we'll now use the higher percentages from the 2-4 rep scheme sessions
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds

Metcon

Sucker Punch (Time)

21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

STIMULUS
-Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh - or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks
-There are a total of 75 reps on each movement, and 150 total in the workout
-The kettlebell swings are full swings, finishing with full extension overhead

STRATEGY
-With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early
-As the saying goes, "break because you planned to, not because you have to"
-There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
-Let's start smart on the 2 big sets and finish strong on the 3 smaller sets
-Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
-Once you get to the sets of 15-12-9, see if you can complete those with 1 quick break max
-Below are some possible break-up options:
Sets of 21
2 Sets: 12-9
3 Sets:

Sets of 18
2 Sets: 9-9
3 Sets:

Sets of 15
2 Sets: 8-7
3 Sets: 6-5-4

Sets of 12
2 Sets: 7-5

Sets of 9
2 Sets: 5-4

Whiteboard:

Monday, August 26, 2019

Male Clients