GROUP WARMUP
2 sets of:
5 lying overhead plate stretch
5 T-spine openers
5 frog pumps
:10 frog stretch
5 plate squats
+trainer led barbell warmup
BARBELL CYCLING TECH
Every 2:00 for 6:00
7 Push press @30-35%
Rest 2:00
Every 2:00 for 6:00
5 Push press/push jerk @35-40%
Rest 2:00
Every 2:00 for 6:00
3 Push jerk @50-60%
Rest 2:00
Every 2:00 for 6:00
2 Power jerk @65-70%
*all shoulder-to-overhead movements will be cleaned from floor.
GYMNASTIC/PULLING DEVELOPMENT
3 sets
5 Strict pull-ups
5 Dumbbell bent rows www.youtube.com/watch?v=VP_f9V854og
AIR RUNNER OUTPUT
2 sets of:
:30 @ 70%
:20 @ 80%
:10 @ 90%
HAPPY BIRTHDAY PETE GRAEF & CHARLIE JENNINGS!
A Winning Mindset
Winners in sports, business, and life share two traits: they are optimistic and confident. Great news: being optimistic is a CHOICE. And, while confidence is more subconscious, it can be changed.
People become what they think of themselves. You’re a winner! So, feed yourself positive thoughts and imagery.
A wise man once said “Chickitty check yourself before you wreck yourself.” So, identify negative self-talk and squash it. Have the confidence that you deserve the goals you have set and work for. And DO THE WORK. It won’t happen without it. Enjoy the process and all the details. Be patient.
Your mission for the week, if you choose to accept it. Come up with an inspiring quote or directive and set an alarm on your phone. For example, every day at 7:30 AM, “Win Today” pops up for me. It serves as a reminder to focus on the now and do what I can I set out to do TODAY.
Make it a great week!
