The Magic of Thinking Big

Monday, August 11, 2014

Weekly Programming Links:  Group Class, Venice Barbell Club, Paradiso Gymnastics

Prehab

Fire Hydrants
Bird Dogs
Keg Drill
Bar Hang, 1 min

Warmup

With empty barbell or light dumbells:
10 Deadlifts
10 Bent Over Row
10 Push Press
10 Back Squats
10 Overhead Lunges in place
10 Push Jerk/Split Jerk

Cool Down

Couch Stretch, 45 sec
Pigeon Stretch, 45 sec
Cat Stretch, 45 sec

Fitness

Strength

Three sets with 60 seconds rest between movements:

GHD Hip extension x 8-10 reps
Barbell or Dumbbell Push Press x 8-10 reps
Tuck ups x 10-15 reps

Notes: More experienced athletes may add weight to the Hip extension. Be sure to scale the tuckups to ensure proper position and control through the entire set.

Conditioning

Three Rounds for time of:

Row 500 Meters
Rest 1 minute
15 Ground to Overhead
Rest 1 minute

Notes: More experienced athletes should perform this workout with 135/95. Newer athletes should use dumbbells.

Advanced

Strength

Three sets of:
Back Squat x 8-10 reps
Rest as needed

Notes: Warm up and work as heavy as you can for each set.

Conditioning

Three rounds for time of:

25 GHD Sit-Ups
50-foot Handstand Walk
50 foot Overhead walking lunge with DB or KB
-15 minute cap-

Notes: This is workout is a variation of the CrossFit Games workout “Midline March” with a prescribed barbell overhead walking lunge of 155/115. If you do not have much exposure to the GHD, be sure to scale reps, range of motion, or weight by keeping your arms across your chest. If you cannot yet handstand walk, practice for 1 minute each round. If you do not have a solid overhead position, you may perform the lunges in a front rack position.

Are you this happy when you back squat?

From The Magic of Thinking Big, by David Schwartz:

Believe, really believe, you can move a mountain, and you can.  Not many people believe that they can move mountains.

  So, as a result, not many people do.  On some occasion you’ve probably heard someone say something like “It’s nonsense to think you can make a mountain move just by saying ‘Mountain, move away.’  It’s simply impossible.”  People who think this way have belief confused with wishful thinking.  And true enough, you can’t wish away a mountain.  You can’t wish yourself into an executive suite.  Nor can you wish yourself into a five-bedroom, three-bath house or the high income brackets.  You can’t wish yourself into a position of leadership.

  But you can a mountain with belief.  You can win success by believing you can succeed.  There is nothing magical or mystical about the power of belief.

  Belief works this way.  Belief, the “I’m-positive-I-can” attitude generates the power, skill, and energy needed to do.  When you believe I-can-do-it, the how-to-do-it develops.  The how-to-do-it always comes to the person who believes he can can do it.