Wednesday, 14 September



5 sets of 2 @ 68-73% of 1RM

“Pyramid Scheme”

For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into…

30 Ab mat Sit-ups, 1,000 Meter Run
30 Ab mat Sit-ups, 800 Meter Run
30 Ab mat Sit-ups, 600 Meter Run
30 Ab mat Sit-ups, 400 Meter Run
30 Ab mat Sit-ups, 200 Meter Run

Barbell: (RX 115/85) (Scaled 95/65)

Additional Work

  • Pausing Snatch Balance, 5 sets of 3 @ light weight, 3 sec pause at bottom (before)
  • 3 sets of [5 snatch push press + 1 overhead squat] @ 60-65% 1RM Snatch (before)
  • Zone 2 cardio, 40-60 mins (after)


“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.


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