GROUP WARMUP
2 sets -
5 T-Spine Opener
5 Overhead plate stretch
:20 frog stretch
5 frog pumps
5 Goblet squats
McGill big 3
+ trainer led barbell warm up
BARBELL ADVANCED COMPLEX
Every 2:00 for 12:00
3 power clean and jerks (drop after each rep) @50%
Rest: 15 and add weight
1 squat clean and split jerk @65-70%
BARBELL ALTERNATE COMPLEX
Every 2:00 for 12:00
3 power position power cleans and push press
Rest : 15
1 positional pause power position power clean + 1 push press
MUSCLE GROUP REINFORCEMENT: LOWER BODY
3 sets:
2 front squats (tempo: 3 seconds down, 2-second pause, fast up)
Rest 1:00
5 each leg, rear-elevated kettlebell front rack split squat (tempo - 2 seconds up/down)
10 dumbbell frog pumps
GYMNASTIC STRENGTH/STABILITY
2 sets:
3 wall walks +: 15 handstand hold or pike hold
8 tall kneeling kettlebell strict press (2-second tempo up/down)
8 rear delt raise (2 sec up/down)
Mindset Monday - Negative Self Talk
When presented with a challenging task, does the routinely-successful person say things like, "I'll never be able to do that" or "I'm going to suck at this"? Nope. They think positively, generate some confidence, and give it a try. If they don't succeed, they think about how they could have done it differently and they realize that achieving the task/goal demands a process.
Words are powerful! All too often, we hear negative self talk...""I'm so weak," I feel like a fool when I do this," etc. It's heart-breaking. We are all capable of taking steps forward and sure, some people grasp movements/concepts faster than others, but not believing in and/or verbally assaulting yourself never ends well.
You are worth more than that. Don't self-sabotage by demeaning your efforts. Instead, pay attention to instructions or details. Think or say, "I'm going to give it my best try" or "I got this!" We are all more capable then we sometimes realize.
