July 8, 2019

GROUP WARMUP
2 sets:
5 Goblet squats + :10 squat hold
:20 single arm Kettlebell overhead hold
6 Talk plank band walkovers
5 T-spine openers
McGill Big 3

BARBELL WORK
Every 2:00 for 12:00
1 positional pause clean pull (pause in each position for 3 seconds)
+ 1 low hang power or full clean + 1 power or full clean
50-70%

GYMNASTIC STRENGTH AND PROGRESSION
Circuit 1:
3 sets -
2 strict pull-ups + 3 kipping pulls up + 4 chests to bar + 2 bar muscle up (modify: 3 chests to bar)
Rest 1:00
2 strict toes to bar + 2 high amplitude arch to hollow + 4 toes to bar
Rest 2:00

Circuit 2:
3 sets -
10 seated bench tucks
8 alternating single leg V-ups
:20 each side tall side plank
Rest :90

MOBILITY
3:00 twisted cross each side

HAPPY BIRTHDAY MACIE!

Mindset Monday - Getting Re-motivated

Many of you have been enjoying summer vacations that include lots of eating and drinking and not much working out. It's great to take a little break from your routine and reality. I recently spent a week in San Francisco and, although the trip was filled with hiking, biking, and walking, it was also full of wine, an abnormal sleep schedule, and lots of eating out. I have no regrets, but I definitely did not feel myself when I came back.

Fortunately, I was able to get right back into my routine and I hope you can, too. The key is not to punish yourself or do anything extreme. If you're struggling, here are some tips:

• Reestablish your routine - no excuses. That means setting your alarm to get up to work out, prepping your meals, laying your workout clothes out for the next day, etc. JUST DO IT.
• Don't try to "make up for a lost time." Our bodies need rest, so don't come back with the intention of overdoing it. This will leave you feeling worn out. Don't kill yourself for having a fun break! Just come on back and get on track.
• Eat at home and include lots of vegetables and protein. Meals out tend to be high in fat and carbs, so jump back into a healthy diet. Limit alcohol and follow the 90/10 or 80/20 rule. Don't do any wacky cleanses!
• Revisit older goals or set new ones. Hopefully, you feel rested and recharged. This is a great time to evaluate what you want to accomplish and list the steps you will take to conquer!
• Enlist the help of a gym buddy. If getting to the gym is hard, make a "date" with a friend or your coach. Tap into accountability. The same goes for your diet. Tell your friends, family, or coaches your intent and stick to it. Prove to yourself and everyone else that you're committed.