210218 - Soapbox Thursday - Slow your Roll…

My dad would always say that, “good things take time Lauren Rosie Posie… nothing worth having comes easy, you gotta work for it.”

I find that the athletes who decide to take time to work on their mobility, use workouts to perfect a skill/strength instead of just moving fast, come in extra days to do accessory work, and want to challenge their weaknesses… those are the ones that I find are more satisfied with their experience in the end. While humbled along the way and frustrated as hell, they get the RESULTS if they are patient and willing to work for it.

I want you to improve but you have to help me, help you!
First, you need to know what you want. Let’s find a goal and state it out loud, we need a destination if we want to map out the journey! Then let’s establish a plan to make it happen. Once you know what you need to do, then… DO THE WORK! Just slow your roll and put priority in the good stuff not just the fleeting momentary pride/ego/hubris/gratification. Appreciate failure and mistakes as learning opportunities. They’re both scary and inevitable when pursuing greatness. It’s worth it though, I promise, my father was rarely wrong! ;)

QOTD - Last vacation you took?

WARM UP - 1 minute
Plate Ground to Overhead
Plate Sit-Ups
Plate Steering Wheels
Plate Drinking Birds

MOBILIZE - Double Banded Overhead Stretch

STRENGTH - Strict Press
4x4 @ 50%
4 x 3 @ 60%
2 x 2 @ 75%

2 x 1 @ 90%
Then MAX reps @ 75%, and 60% and 50%

COACH PREP - Review each movement
Set Up Round of 4 of each

WOD -
(A: Competitor)
AMRAP 12:
12 DB S2O 45/35
12 Deltas 45/35
12 Deadlifts 165/125

(B: Performance)
AMRAP 12:
12 DB S2O 35/25
12 Deltas 35/25
12 Deadlifts 135/95

(C: Fitness)
AMRAP 12:
12 DB S2O 25/15
12 Deltas 25/15
12 Deadlifts 115/85