Friday 6/28/19

Friday 6/28/19

Most things aren’t nearly as bad as you think they’ll beexcept regret. Regret is worse.
Often we procrastinate or straight up don’t do things that we know we need to do because we’re afraid of discomfort. We’re scared to take a risk or do something that we’ve never done before.
So we don’t do it.
I can tell you from experience that very few things are as unpleasant as you think they will be. Your mind comes up with scenarios that are typically much worse than reality.
The only thing that’s ever been worse than I expected it to be is regret, and I’ve regretted inaction much more often than I’ve regretted action.
If you’re putting something off because you’re afraid of what might happen, know that, in the end, the regret of inaction will be much more painful.
You aren’t making life easier for yourself by avoiding discomfort. You’re just pushing that discomfort onto your future self, and one day you have to be that future self. Don’t live a life you’ll regret. (via)

0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Deadlift Prep:
Hip Hinging
Floor Bridge
Single Kettlebell Deadlift hover with lat activation
Technique review
Warmup sets

15 minutes E3MOM (20:00 – 35:00)

Spend FOUR seconds lowering down to the bottom position, hold for TWO seconds with the bar hovering off the ground, EXPLODE up to full hip extension as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

Levels 2-4

5 Romanian Deadlifts (from a narrow stance, start the exercise with the bar at the hips, keep the hips higher than on a conventional pull from the floor, the bar comes down to a few inches off the floor)

L4 – 205/155#*
L3 – 175/125#*
L2 – 145/95#*


Level 1

5 Double Kettlebell Farmer Grip Romanian Deadlift (narrow stance–keep feet a few inches apart

As always these are suggested weights. Tempo training should make light weights feel much heavier. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

35:00 – 45:00
Technique practice:
Lateral Lunge (hip hinge, not squat style)
Curls (glutes active, ribs down, abs crunched, isolate the movement to the flexion of the elbows)

45:00 – 60:00

5x E3MOM

Level 2-4

10/10 Lateral Lunge (hinge pattern, hold ONE kettlebell in the tall hang position with TWO HANDS, step out wide, loading the hip of the stepping leg while keeping the other leg completely straight, return to standing and repeat)
15 Two hand Single Kettlebell Curls

L4 – 32/24k lunges, 22/14k curls
L3 – 28/20k lunges, 20/12k curls
L2 – no rx

Level 1

10/10 Single Arm Lateral Lunge (contralateral tall hang position, or bodyweight only)
12 Curls


If you’re planning to train tomorrow, you shouldn’t do this part of the workout.
(after class, may be done at home if you want)


**when your time slows by 20% or more, you are done: i.e., if your first run is 14 seconds and by your 4th run it takes you 18 seconds, don’t do anymore, you’re just training yourself to be slow at that point**

100 yard sprint repeats (rest 60-120 seconds between efforts)
20 yard heavy sled push (rest 60-120 seconds between efforts)