Friday, 21 October


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

“Oooh Yeah!”

On the 2:00 x 10 Sets:
250/200 Meter Row
AMRAP “Macho Man” (LvL3 185/135) (LvL2 135/95) (RX 115/85) (Scaled 95/65)

“Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score = Total Rounds of “Macho Man”

Additional Work

  • For Quality
    • 60-50-40-30-20-10 sec Ring Plank Holds
      • after each hold complete 30 second superman hold and 50ft double dumbbell walking lunge
  • 60-90min Zone 2 Cardio, every 5 mins for 1-2 mins conduct pulling skill work…pull ups, muscle ups, etc


“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more


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