Group Fitness
Monday 9 March 2020
Atherton & Cairns WOD
Tuesday 10 March 2020COMPTRAIN MINDSET
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Warm-Up
2-3 Sets
100m Run
20 Weighted GBs
20 SPC’s
20 Banded GMs
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Demo: Video
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat
STIMULUS
- Today is the 5th iteration of these Back Squat waves
- Increasing loads from two week ago, while maintaining the same exact rep scheme
- Sets 1-4 are completed on the 2:00
- Sets 5-10 are completed on the 1:30
- On sets 7-10, it’s your choice inside the range of 106-108%
- These percentages here are based of your 5RM Back Squat
“Overkill”
21-15-9:
Double KB Power Cleans 16s/12s
Box Jump Overs (24″/20″)
Double KB Front Squats
Toes to Bar
Double KB Power Cleans 16s/12s
Box Jump Overs (24″/20″)
Double KB Front Squats
Toes to Bar
STIMULUS
GENERAL
- We’ll complete familiar movements with some odd objects in today’s conditioning piece
- We expect this workout to take around 12-15 minutes to complete
