Wednesday, 19 October


PART 1: Back Squat

5 X 3 @ 70-75% of 1RM

PART 2: “Compounding Interest”

For Time [15 Minute Cap]:
5 Rounds of:
30 Double Unders
10 Overhead Squats (LvL3 115/85) (LvL2/RX 95/65) (Scaled 75/55)

Directly Into..

1 Round of:
30 Overhead Squats (LvL3 115/85) (LvL2/RX 95/65) (Scaled 75/55)
100 Double Unders

Score = Time it takes to complete the workout

Additional Work

  • 4-5 Supersets for quality
    • 30 second single arm plank (each side)
    • 20 GHD Sit Ups
    • 1 min weighted bear hug hold
    • 1 min rest


“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.


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