Friday, 9 September


PART 1: Strict Press

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Smoke & Mirrors”

200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

Additional Work

  • 10 mins of Pulling Practice (pull ups, muscle ups, pull up cycling, butterfly pull ups, etc.) (BEFORE)
  • 3-4 Sets of 6-12 Strict Weighted Ring Dips (BEFORE)
  • EMOM 40 (AFTER)
    • Minute 1: Row Calories
    • Minute 2: Dumbbell Hang Snatches (RX 50/35) (Scaled 35/25)
    • Minute 3: 100m Run
    • Minute 4: Dumbbell Box Step Ups (RX 50/35) (Scaled 35/25)
    • Minute 5: Rest


“Build before you have to.” – James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.


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