“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen The definition of success is whatever we make of it. Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned? We can view days as tests.Or we can view days as opportunities.Time to tend to the field.
- Barbell should come from a rack.
- Reps should be performed unbroken each set.
- Athletes should aim to perform all sets at 85-90% of their 1RM () or something slightly heavier than last week's 5x3.
- Score: Weight Used AcrossWARM UP
30s Hang From Pull-up Bar30s Overhead Hold (Empty Bar)10 Push-Ups10 Strict Presses (Empty Bar)Build To Your Working Weight
MODIFICATIONS
- Sub Dumbbells - Reduce Percentage
"Rabbit's Foot"
<vimeo video-id="780524576" video-params="share=copy"></vimeo>5 Rounds For Time: 200 Meter Run 21-18-15-12-9 Toes to Bar 200 Meter Run 21-18-15-12-9 Deadlifts MRx: 115/75, Rx: 155/105, Rx+:185/135Time Cap: 30 Minutes
- Overview: Athletes will be challenged to push for big sets of toes to bar and deadlifts in this descending ladder workout. No more than 3 quick sets on any round of toes to bar or deadlifts should be needed here.
- Run: Each 200m run should be completed in 1:15 or less.
- Toes To Bar: Completed in 3 sets or less each round.
- Deadlifts: Completed in 3 sets or less each round.
- Score: Total Time
- Athletes should plan to use the 200m runs as recovery in this workout.
- Let's try to push for big sets on the barbell and the toes to bar.
- We can lean into our strengths in this workout when deciding where, when, and if breaks are needed. If you are stronger on the barbell, go for 1-2 sets there and go for 3 quick sets on the toes to bar. If you are better at toes to bar, let's hold on for 1-2 sets there and go for 3 sets on the barbell.
- Try to make your breaks quick here and aim for smooth transitions from the 200m runs to the indoor movements.WARM UP
100 Meter Run 5 Toes to Bar 100 Meter Run 5 Deadlifts
MODIFICATIONS * If weather is too cold Subs can still be Rx. Just write in notes what you did.
200 METER RUN- Reduce Distance- 1:15 Time Cap- 250m Row - 200m Ski - 500m Bike - 150m Air Run
TOES TO BAR- Reduce Reps- Toes To As High As Possible- Knees To Chest- Sit-Ups - V-Ups
DEADLIFTS- Reduce Loading - Reduce Reps - Sub Dumbbells or Kettlebells- Good Mornings- Kettlebell Sumo Deadlift