"When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice." - Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Activation
0:30 Squat to Stand
0:30 Mountain Climbers
10 Glute Bridges
5 Single Leg Glute Bridges (right)
5 Single Leg Glute Bridges (left)
0:30 Active Twisted Cross
0:30 Squat Hold

Mobility
0:30 Calf Stretch on Post (right)
0:30 Calf Stretch on Post (left)

TECHNIQUE & BUILD:
Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

5 Pausing Deadlifts (0:05 pause at midshin, at the knee, extension, and at the lockout)

LIGHTWEIGHT
10 Deadlifts

DOUBLE UNDERS
0:20 Slow and High Single Unders
0:20 Fast and Low Single Unders
15 Double Unders

WALL BALLS
0:30 Squats to the ball
10 Med Ball Front Squats
5 Med Ball Thrusters
5 Wall Balls

PRACTICE ROUND
3 Deadlifts
20 Double Unders
10 Wall Balls

MOBILITY
1:00 Pike Stretch
1:00 Seated Straddle Stretch

Squat Snatch:
Build to Heavy Single

DEADLIFT
-Reduce Load
-Reduce Range of Motion (elevate on plates)

DOUBLE UNDER
-Reduce Reps
-60 High Single Unders (athletes practicing for DUBs)
-60 Plate Hops
-90 Single Unders (athletes looking to sweat and not learn DUBs)

WALL BALLS
-Reduce Load
-Reduce Reps
-Squat Jumps
-Double Dumbbell Thrusters