01.03.19

“The better ambitions have to do with the development of character and ability, rather than status and power.  Status you can lose.  You carry character with you wherever you go, and it allows you to prevail against adversity.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.deadlift 3-3-3-3-3 work to a heavy 3 in 15 min.

every 3 min. for 15 min. perform:

-14 wall ball #20m #14f

-5-10 toes to bar (focus on quality of movement)

-10 kettlebell swings #53m #35f

-6 burpees

Performance

1.alternating every 90 seconds for 15 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 10 @ 275m/185f, max reps at #295m/205f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on rower

-1 min. @ 100% bar muscle up pace

Sport

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 10 @ 275m/185f, max reps at #295m/205f

-max UB handstand pushup

5 rounds of:

-2 min. @ 75% cal. pace on bike

-1 min. @ 100% ring muscle up pace

Sport & Performance see math below to figure your percentages from test piece on 11.29.18, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .75 = 75% cal. pace per minute

(75% cal. pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3=use this number

post total rounds completed/total available rounds

img_1172

Deeds not words is the motto for 2019.

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