Atherton & Cairns WOD
Tuesday 25 February 2020Group Fitness
Wednesday 26 February 2020COMPTRAIN MINDSET
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Warm-Up
BARBELL WARMUP
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Beast Builder
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS
- We’ll use a single barbell for both movements in today’s Beast Builder
- Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
- Start your first set between 40-50% of your 1RM Push Jerk
- The goal here is to gradually increase loading as the overhead repetitions decrease
- With rest built in, we recommend pushing for unbroken sets of Push Jerks
- Use one barbell and change out the weight as you go
“Biltmore”
50/35 Calories
35 Box Jump Overs (24″”/20″”)
20 Double Dumbbell Power Cleans
KILOS
GENERAL
- In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work
- You can expect to complete somewhere in 2+ to 3+ round range