By failing to prepare, you are preparing to fail

Saturday, March 2, 2013

EIE Challenge Tip of the Day 6: When you are tempted or have difficulty adhering to your nutrition Plan, make note of it, write it down somewhere. This will help you identify the moments where you are vulnerable and help you prepare better in the future. 

Mobility:

Assisted bottom of the squat
Keg drill
Internal Rotation with a barbell
Roll out legs and lats

Warmup:

2 min running in place with a jump rope
5 High Bar Back squats with bar
5 Front Squats with bar
5 Overhead Squats with bar
5 Strict Presses
3 inch worm

Classic Programming: 

Strength:

5 attempts to establish a 1RM of the barbell complex:
1 Clean
3 Front Squats
1 Jerk

Notes: Your first clean can be power or squat, the jerk can be a push jerk or a split jerk.

Conditioning: 

3 rounds for time of:
12 Ring Dips
10 GHD situps
8 Overhead squats 95/65#

Notes:  Beginner athletes should scale the GHD situps to partial ROM or perform double the number of regular situps.  Focus on full ROM for the Ring dips!

 

Advanced Programming

Strength:

5 attempts to establish a 1RM of the barbell complex:
1 Clean
3 Front Squats
1 Jerk
2 Front Squats
1 Jerk 

Notes: All reps must be completed unbroken. The bar may only rest in the front rack position. After completing the first Jerk, the bar should be lowered back to the rack to continue. The bar may be dropped after the final Jerk. Rest as needed between sets!

Conditioning:

3 rounds for time of:
9 Muscle-Ups
7 Snatches (full squat) 185/120#

Notes: This is an advanced workout!  If max Snatch is below 215/140# then use 85%.  If you do not have muscle ups yet, perform the Classic workout for the day!

Cool Down:

German Hang
10 wall extensions
Pigeon on a box

IMG_6067
Josh can Float!

By failing to prepare, you are preparing to fail. 
Benjamin Franklin

6 weeks is a relatively long time to observe, experience and change. I have spoken to many of you about the challenge so far and I want to commend all of you on how you have been doing. I’m sure that over the past 5 days you have identified a pattern in your vulnerable moments. Scenarios where you have felt frustrated or even ended up eating something that was not ideal. Those moments are great learning experiences. The beauty of having a challenge is that you have to challenge your environment and believe that you always deserve to eat well and nourish your body adequately, despite the obstacles that come your way. 

So now that you know your falling points and where maintaining healthy choices is difficult, you can address those moments. It may be a matter of packing prepared food when you don’t know whether you will have access to good food, or it may mean that you need to clean out your fridge and cupboards so that you don’t end up eating those things you just can’t resist. By not thinking ahead, you are essentially accepting the reality of your downfalls without an intention to address and improve. 

Keep at it and watch yourselves transform. The open is nearly here and I can’t wait to see all of you kicking ass!

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