Monday 3/7/16

Monday 3/7/16

Dunk Truck – Returns one week from today. Complete body composition testing, analysis and recommendations based on your goals. Sign up here.

TRAINING TIP: ACT AS IF from Catalyst Athletics

There are plenty of days in your life when the last thing you want to do is train, especially heavy. This is part of being a weightlifter, or any athlete, really. You’ll go through periods of fatigue, lack of motivation, self-doubt, and all those fun things that keep most people from progressing as much as they could.

One of the most important things you can do as an athlete day to day is act as if – act as if there’s nothing you’d rather be doing than training, that nothing on earth would make you happier at the moment than squatting heavy, doing a million snatches, or working on your weakest lift.

Just like the body is affected by emotion, emotion is affected by the body. Making yourself smile actually physiologically improves your mood. Acting excited, enthused and energetic will actually improve the physical state of your body. You can literally fake your body into performing better.

This is a big part of why training partners, a team, a coach and a good training atmosphere are so helpful. It’s a lot easier to fake your way into enthusiam if you’re surrounded by it. If you aren’t lucky enough to train like this, you have to take all the responsibility. All that silly positive self-affirmation, making yourself smile, clapping your hands together to get pumped up to start are all genuinely effective – you just have to convince yourself to do it.

If you don’t feel good going into your next training session, just lie your little ass off.

Open Competitors: Scores need to be submitted tonight by 8 pm. 

Warmup
Dynamic Athletic Movement

4 Sets
5 Pull-ups
10 Push-ups
15 Squats

Skill
Rowing

3 x 15M/10W Calories – technique practice

Conditioning
“Horsepower”

Levels 2-4
Barbell Complex – 5 Rounds

1 Rep of each movement, 7 times through Unbroken 
Alternate each round with a partner (2-3 people per bar)
L 3/4 – Add weight each round if possible.  

Snatch Pull
Hang Power Snatch
Overhead Squat
Back Squat
Behind the Neck Power Jerk

L 4 – 95/65  Add 10# each round if possible. 
L 3 – 75/55  Add 5# each round if possible. 
L 2 – 75/55 (no lighter options allowed – do the KB complex instead)

The complex is intended to be performed unbroken, that is, without resting the bar on the floor until all 35 reps have been completed. The only acceptable resting position is holding the bar overhead or the shoulders. 

Level 0/1 

20 Minutes E2MOM
Kettlebell Complex 
5 Swings
5 Clean and Push Press
5 Front Squats
5 Swings

Double bells if possible. If single, do all movements on one side before switching.