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Monday 11/5/18

Let Go Of Your Uncle’s Ideas About Taxes. Tomorrow is Election Day! Try to tune out people’s ideas that you vehemently oppose by doing some beginner meditation during this election cycle.

There are many ways to meditate, but if you’re nervous or new to meditation, you can try this out:

  1. Sit comfortably and close your eyes. A chair is fine, but if you’re feeling limber, you can sit cross-legged on the ground.
  2. Bring your full attention to the feeling of your breath coming in and and going out. Pick a spot where you feel the breath most prominently, such as your chest, your belly, or your nostrils.
  3. Whenever you get distracted, just focus on the breath again.

A lot of people get hung up on the last step. When thoughts come into the brain (as they tend to do), do not focus on them, just let them float on past and return your attention to the breath. Set a timer for about 3 minutes and try this exercise out. You did it! You meditated 🧘‍♀️

What meditation does is give you some distance – some journalistic remove, if you will – from the nonstop nattering or your ego and natural biases. Learning how to respond calmly and not react with anger is a superpower when dealing with natural nuisances, like your close-minded uncle (screw that guy!). I’m not guaranteeing an uneventful dinner with the folks when talking politics, but it may ensure a moment of civility.

Deep breath. I already feel better.

0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Dead Clean
Dead High-pull
Dead Snatch
Overhead Squat

20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Back Squat
Work up to a heavy set of 3
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10 Back Squats at 60% of your heavy set for the day

Level 1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Be ready to work as soon as you break from the whiteboard.

6/7/8/9/10 Double Kettlebell Squats (increase reps each set, don’t change the weight)
30-45 seconds L-sit (or Tuck-sit) practice (on parallettes or plyo boxes)
3-5 Controlled Eccentric Pull-ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Level 0
Follow individual instruction from your coach.

40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00


16 Alternating Goblet Crossover Lunges (step diagonally behind one foot, keeping the forward knee/foot pointed straight ahead)
8 Alternating Burpee Dead Snatch (jump down to an uneven pushup, jump forward to good pulling position, dead snatch, park the bell, then repeat on other side)

L4 – 24/18
L3 – 20/14
L2 – no rx weight
L1 – can do bodyweight if necessary

56:00 – 60:00
Hip Flexor/Pretzel Stretch