10.20.20

“Physical excellence does not of itself produce a good mind and character: on the other hand, excellence of mind and character will make the best of the physique it is given.”-Plato, The Republic.

Updated COVID-19 Safety

Fitness

1.split jerk review 5 min.

2.split jerk 5-5-5 work to moderate in 10 min.

3.high hang power clean 5-5-5-5 work to moderate in 10 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 11.04.19

Performance & Sport

1.2 clean pull + 2 clean + 2 front squat + 1 split jerk off blocks, work to moderate in 15 min.

2.push press 10-10-10-10 work to moderate in 10 min.

21-15-9 reps for time of:

-thrusters #135m #95f

-chest to bar pullups

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10.19.20

“The beginning is the most important part of the work.”-Plato, The Republic.

Updated COVID-19 Safety

Fitness

1.5 min. squat warmup and therapy

2.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 1RM on 10.13.20) in 15 min.

3 rounds for time of:

-400m run

-20 cal. row/bike/ski/run

-10 ground to overhead anyway #115m #75f

Performance & Sport

1.5 min. squat warmup and therapy

2.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 1RM on 10.13.20) in 15 min.

3 rounds for time of:

-400m run

-20 cal. row/bike/ski/run

-10 ground to overhead anyway*

*135m #95f Performance, #155m #105f Sport

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10.18.20

“There are three classes of men: lovers of wisdom, lovers of honor, and lovers of gain.”-Plato, The Republic.

You guys stunned us with your hard work paying off during last week’s test week. We saw massive PRs across the board, and it is all due to your hard work. Keep ringing that PR bell!

Next week will be a deload week marked by lower barbell volume in “B.” We will then start our next strength cycle the following week and it will last past all the holidays, Thanksgiving, Christmas, and New Year’s Day for 12 weeks.

Rest Day

Watch:

10.17.20

“Prepare the child for the road, not the road for the child.”–Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness, Performance, & Sport

1.front squat 3RM in 18 min.*

*compare to 08.20.20

with a constantly running clock set for 12 min. perform:

AMRAP in 5 min. of:

-3 push press (Fitness) or overhead squat (Performance & Sport) #95m #65f

-5 burpees

rest 2 min.

AMRAP in 5 min. of:

-3 hang power clean #95m #65f (Fitness) or #115m#85f (Performance & Sport)

-5 bastards

post rounds and reps to comments

10.16.20

“There is a principle in philosophy and rhetoric called the principle of charity, which says that one should interpret other people’s statements in their best, most reasonable form, not in the worst or most offensive way possible.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness

1.push press 1RM in 16 min.*

*compare to 12.20.19

for time:

-20 burpees

-20 hand release pushups

-20 toes to bar

Performance & Sport

1.split jerk 1RM in 16 min.*

*compare to 04.03.20

for time:

-30 burpees

-30 handstand pushups

-30 toes to bar

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10.15.20

“Nothing is miserable unless you think it so; and on the other hand, nothing brings happiness unless you are content with it.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness, Performance, & Sport

1.deadlift 60% x 5, 70% x 4, 80% x 3, take the remainder of the time of the 25 min. to find a 1RM*

*compare to 04.01.20 or 12.19.19

for time:

-row 500m AFAP

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10.14.20

“Comfort and physical safety are boons to humanity, but they bring some costs, too. We adapt to our new and improved circumstances and then lower the bar for what we count as intolerable levels of discomfort and risk.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness

1.bench 60% x 5, 70% x 4, 80% x 3 (all % off heaviest done past 6 weeks), use the remaining time in 15 min. to find a 1RM bench*

*compare to 12.18.19

AMRAP in 10 min. of:

-20 double unders

-200m run

-20 wall ball #20m #14f*

*compare to 08.20.20

Performance & Sport

1.bench 60% x 5, 70% x 4, 80% x 3 (all % off heaviest done past 6 weeks), use the remaining time in 15 min. to find a 1RM bench*

*compare to 12.18.19

AMRAP in 10 min. of:

-40 double unders

-400m run

-40 wall ball #20m #14f*

*compare to 08.20.20

post rounds and reps to comments

10.12.20

“If only it were so simple! If only there were evil people somewhere insidiously committing evil deeds, and it were necessary only to separate them from the rest of us and destroy them. But the line dividing good and evil cuts through the heart of every human being.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

REMINDERS: No 5:00pm & 6:15pm classes today!

Fitness

1.hang power snatch 1RM in 12 min.

2.hang power clean 1RM in 15 min.

18-12-6 reps for time of:

-alternating hand dumbbell power snatch (weights to be assigned)

-pullups

Performance & Sport

1.hang snatch 1RM in 12 min.

2.hang clean 1RM in 15 min.

for time:

-21 alternating hand kettlebell power snatch

-21 pullups

-15 alternating hand kettlebell power snatch

-15 chest to bar pullups

-9 alternating hand kettlebell power snatch

-9 bar muscle ups

*#53m #35f Performance, #70m #53f Sport

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10.11.20

“Grant offers the following four rules for productive disagreement: 1)Frame it as a debate, rather than a conflict. 2)Argue as if you’re right, but listen as if you’re wrong (and be willing to change your mind). 3)Make the most respectful interpretation of the other person’s perspective. 4)Acknowledge where you agree with your critics and what you’ve learned from them.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Eat big today. Rest up, next week is a test week for you all.

Active Rest Day

-spend 60-90 minutes of physical activity with friends and/or family

Watch: