Thursday, 15 July 2021

DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire

As we start our day, let’s think about these three.

Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone - We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.


STRENGTH & POWER

PART 1:

FRONT RACK IN-PLACE LUNGES [0:00-10:00]

"HEAVY DAY"

Every 2:00, complete a set:

12-8-6-4-2

Front Rack In-Place Lunges (Alternating)

*Increase loads across each set*

*After the set of 2, put equipment away and prep for Part 2.*


[3:00 rest before starting Part 2]


METCON

"THROWING HANDS"

[COMPETE]

For Time:

40-30-20:

Abmat Sit-ups

Russian Kettlebell Swings (70/53) [Kilos = 32/24]

Directly into...

30-20-10:

Medball Overhead Sit-Ups

Back Extensions (or Barbell Good Mornings)


[TRAIN]

For Time:

40-30-20:

Abmat Sit-ups

Russian Kettlebell Swings (70/53) [Kilos = 32/24]

Directly into...

30-20-10:

Overhead Medicine Ball Sit-ups (14/10) [Kilos = 6/4.5]

Empty Barbell Good Mornings (45/35) [Kilos = 20/16]


[SWEAT]

For Time:

40-30-20:

Abmat Sit-ups

Russian Kettlebell Swings (53/35) [Kilos = 24/16]

Directly into...

30-20-10:

Overhead Medicine Ball Sit-ups (14/10) [Kilos = 6/4.5]

Empty Barbell Good Mornings (45/35) [Kilos = 20/16]

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