GROUP WARMUP
2 sets -
5 T-spine openers
10 Overhead plate stretch
5 bent over dumbbell W raise
5 Kang plate squats
:20 dragon stretch each leg
+trainer led barbell warmup
BARBELL WORK
Every minute on the minute for 6 minutes
1 squat clean + 1 push jerk @40-50%
Rest 2-3 minutes
Every 2 minutes for 8 minutes
1 squat clean + 1 split jerk @ 70-80%
REST PAUSE METHOD
Set 1
1a. Front squat 3-5 reps @75%
1b. Front squat 2-3 reps @75%
1c. Front squat 1-2 reps @75%
Rest 3-5 minutes
Set 2
2a. Front squat 3-5 reps @70%
2b. Front squat 2-3 reps @70%
2c. Front squat 1-2 reps @70%
MOBILITY
1:00 couch stretch each leg
1:00 saddle stretch
Mindset Monday - Creating a New Habit
You may have heard that creating a new habit takes 21 days. Well, it turns out that this could be a myth. According to a study in London, on average, it takes more than two months for a new behavior to become automatic.
I would venture to say that this is highly individual, based on the person's desire, mental state, how difficult the habit is, etc. Either way, there are some tips to help along the way:
We've stressed the importance of consistency many times - in nutrition, workouts, sleep, etc. - this still rings true. Strive for consistency and not perfection. If you slip up, don't let it drag on, get back on your goal, and don't look back!
