Tuesday 6/11/19

Tuesday 6/11/19

What would it look like if this were easy? This is one of my favorite bits of advice (via Tim Ferriss) that I often forget. Use it with anything you’re struggling with or debating over. Say I want to cook more – the easy version could be to get a Blue Apron-style meal kit delivered to my house (I said easy, not cheap!). If you’re trying to be more fit, the easy version is to just show up to the gym (showing up is good advice all in itself). Don’t make things so complicated. Your gym is waiting for you. All you have to do is show up.

Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Animal Mobility

15:00 – 30:00
Shoulder packing – lat engagement

Overhead position (with kettlebell):
– Standing
– Half-kneeling
– Half kneeling to Windmill (and back to half kneeling)

Windmill (standing)
– hinge
– hinge and rotate
– hinge and rotate with one leg locked out
– set foot position, rotate into hinge with one leg locked out (ie, windmill)
– weight in bottom hand
– weight in top hand (mobility/stability permitting)

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Reconnoiter”

4x E5MOM

Levels 2-4

15 Clean and Push Press
400 yd Run

L4 – 135/95
L3 – 115/75
L2 – 95/55 or double kettlebell

*YOU MUST COMPLETE THE INTERVAL IN UNDER 3:30 OR REDUCE CLN+PP REPS BY 5 FOR THE REMAINDER OF THE WORKOUT (you can cut reps up to 2x, i.e., down to a minimum 5 reps, after that you will need to lower weight as well). If you DO need to cut the reps down you should spend some time after the workout reflecting on whether your ability actually matches the level at which you choose to train–the purpose of the level system is for everyone to train where they are capable of making progress; if you find yourself constantly adjusting workouts to accommodate your weaknesses, perhaps you should spend some time working at a lower level.*

Level 1

400 yd Run
15 Double Kettlebell Clean and Push Press (or 10 reps per side with a single bell)

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