Read-The Problem with Confidence, by Lift Big Eat Big. This is good insight as we start heading into the Open season. 

Confidence can be a tricky thing: on one hand, you won’t go too far in your sport, or life in general, without a good dose of confidence. On the other hand, too much confidence can land you in some seriously hot water. I will preface this post by stating that it will undoubtedly rub some folks the wrong way, but if you read it to the end, I hope to help you see where I’m coming from.

When you are a new athlete, it’s very easy to get caught up in the mentality and lingo of the lifting community: you call yourself a beast or a monster, you go beast mode on the regular, and your delts and quads get destroyed at least once a week. This isn’t necessarily a bad thing: it makes sense, as you are changing yourself and your environment; you take on the mentality of those you learn from. The problem I see with this, however, is that you are still a beginner. There isn’t anything wrong with being a beginner, but it’s important to remember it, lest you start building up what I like to call “false positivity.”

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift

Levels 2-4
5 sets
5 Push Press (70%)
30 seconds max reps Pull-ups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds

Levels 3/4
60 sec Double Unders
60 sec rest

Levels 0-2
60 sec Single Unders
60 sec rest