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Back Squat

Wonderwall

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Workout

Monday

“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 Waves
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

STIMULUS
-This is the 3rd iteration out of 4 for Back Squat Waves
-Increasing by 2% on each lift from last weeks iteration
-Rest as needed between sets, but 3 minutes after each 3rd set
-These percentages are based off your 5RM Back Squat

MOVEMENT PREP
-Take 5-7 Sets to Build to Opening 74%

Metcon

Wonderwall (Time)

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (185/135) (Rx+=225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

SUBSTITUTIONS
Double Unders:
-Reduce Reps
-90 Single Unders
-1 Minute of Practice

STIMULUS
GENERAL
-Working through 5 rounds of the 60-30 rep scheme in today's workout
-We're expecting the workout to be on the mid-range to longer side
It will likely take between 18-25 minutes to complete

DOUBLE UNDERS
-Looking to complete these 60 reps in just about a minute
-Reduce the volume or choose a variation that allows you to do so

DEADLIFTS
-Moving a moderate weight barbell right in the middle of this workout
-This should be a load that you can cycle for at least 5-6 reps on each set

BURPEES
-These are standard burpees - requiring chest to floor, full extension, and a small clap overhead

Strategy

GENERAL
-This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
-One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part

DOUBLE UNDERS
-Break up the first 3 rounds of double unders how you see yourself breaking up the last two
-Here are a few options:
1 Set: 60
2 Sets: 30-30
3 Sets: 20-20-20

DEADLIFTS
-Break up your deadlifts before your reps start to slow down
-If you have to grind through slow reps at the end of your sets, we end up requiring way more rest before starting the next set
-Choose the option that keeps you moving without burning up the legs too much
-Here are some options:
12-10-8 or 10-10-10
10-8-6-4-2
5-5-5-5-5-5
6-6-6-6-6
10 Sets of 3

WALLBALLS
-Let's take the total number of reps (60) into account when figuring out a break-up strategy
-Approach the first set how you see yourself approaching the second
-Here are some options:
20-10 or 15-15
12-10-8 or 10-10-10
10-8-6-4-2
5-5-5-5-5-5
6-6-6-6-6

BURPEES
-Aim for a smooth and steady pace on opening set
-This first set of 30 is essentially the buy-in to all the movements we're going to have to break-up (wallballs and deadlifts)
-With nothing to follow the second set of 30, try to increase your pace and finish out the workout strong

Want to see some of these movements in action? Check out our .