Friday, 4 November


PART 1: Back Squat

Build to a Heavy Set of 10

*Score = Heaviest Load


For Time:
21 Overhead Squats (LvL2/3 115/85) (RX 95/65) (Scaled 65/45)
800 Meter Run
18 Overhead Squats (LvL2/3 115/85) (RX 95/65) (Scaled 65/45)
600 Meter Run
15 Overhead Squats (LvL2/3 115/85) (RX 95/65) (Scaled 65/45)
400 Meter Run
12 Overhead Squats (LvL2/3 115/85) (RX 95/65) (Scaled 65/45)
200 Meter Run
9 Overhead Squats (LvL2/3 115/85) (RX 95/65) (Scaled 65/45)

*Score = Time it takes to complete the workout

Additional Work:

  • 1 Unbroken Set of Strict Pull Ups
  • 6 Sets of 60-70% of Unbroken Set *Full Recovery rest between sets
  • 45-60 Mins of Zone 2 Row, complete 30 heavy double under every 5 mins


“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.

When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.

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