Monday, 17 October


DEADLIFT, 4 X 3 @ 70-75% of 1RM


Workout Definition

Power Snatches (LvL 3 135/95) (LvL2/RX 115/85) (Scaled 95/65)

On the Minute:
7 Toes to Bar

Rest 6 Minutes

Bar-Facing Burpees

On the Minute:
7 Push Press (LvL3 135/95) (LvL2/RX 115/85) (Scaled 95/65)

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

Additional Work:

  • 4-5 Sets for quality
    • 30 seconds hip extensions
    • 30 seconds hip extension hold
    • rest 1 min
    • 30 seconds barbell zombie squats
    • 30 seconds barbell zombie squat hold
    • rest 1 min
  • 40min EMOM
    • Min 1: row calories
    • Min 2: Legless rope climbs
    • Min 3: row calories
    • Min 4: 12-20 Strict Handstand push ups
    • Min 5: Rest


A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.


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