180920 - Soapbox Thursday

“Getting strong is like moving a pile of dirt. Some days you use a shovel and some days you use a spoon, but what’s important is that you move some dirt.”

— John Welbourn, Power Athlete HQ (formerly known as CF Football)

It’s easy to fall into the trap of training only when you feel like you can do well in the workout “OOOOH! ‘Cindy’ is my sh*t!” or checking the WOD and rolling back over in bed because “400m repeats? F*ck that sh*t!”

It doesn’t matter if it’s your jam. It’s only your jam because you made it your jam. It’s time to make everything your jam. Suck at pistols? Show up. Stink at handstand push-ups? Show up. Can’t press overhead because you hurt your shoulder? Show up. We’ll scale it and make it work for you.

Show up. Grab that implement. Move some dirt.

WARM UP - 2 Rounds
OH Plate Walk
Head to Head Plate Jump Outs (:30 Max Rep)
12 Plate Ground to Overhead

MOBILIZE - DB Around Yo’ Head
Upward Banded Stretch

STRENGTH - Press
10 @ EB
5 @ 30% + 10#
3 @ 50% + 10#
2 @ 65% + 10#
3 sets of 1 @ 75% + 10#

WOD - EMOM 10:
Odd Minutes: 5 Hang Cleans 95/75 and 5 Lateral Burpees (Rx+ 7)
Even Minutes: 3 Thrusters and 3 Lateral Burpees (Rx+ 5)

COOL DOWN - Plate Press and Hold :20 ON/:10 OFF for 6 Rounds 5/2.5