Monday, 10 October

*****ONLY 0900 CLASS, 0730 unstructured olympic lifting*****

SPLIT JERK STRICT PRESS, 5 X 5 @ light weight, 2 secs up and down during reps

POWER CLEAN & JERK, 5 X [3 power cleans + 1 Push Jerk] @ 70-75%


************0900 CLASS


POWER CLEAN, 15 min technique focus, building to a medium-heavy weight (est. working weight)

“Dream On”, teams of 3

3 Power Clean
3 Ring Muscle-up (Bar Muscle-up) (Strict Pull Up) (Strict Banded Pull Up)
100 Meter Run
6 Power Cleans
6 Ring Muscle-ups (Bar Muscle-up) (Strict Pull Up) (Strict Banded Pull Up)
100 Meter Run
9 Power Cleans
9 Ring Muscle-ups (Bar Muscle-up) (Strict Pull Up) (Strict Banded Pull Up)
100 Meter Run

Add 1 Rep Each Round

Barbell: (LvL3 225/155) (LvL2 205/145) (RX 185/135) (Scaled 135/95) (Scaled2 105/65)

*Score = Total Rounds + Reps, count each 100m as 1 rep


“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got absolutely nothing accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.


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