Workout:
A. 6 min EMOM
3 Power Cleans (building in weight)
B. 4 min EMOM
3 Front Squat (+5-10lbs from A)
Metcon:
“D.T.”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Scale with a weight that’s manageable to finish each round in around 2 min.
This shouldn’t be taking 15-20 minutes
10-12 is ok, under 10 is good. 7-8 is great.
If you are unsure of the weight you should be using for the Metcon, keep working your way up trying to feel what the right weight might be.
If you got a weight in your head already, it’s most likely wrong, you can go heavier.
If you’re saying something like this, “I’m thinking 105 lb. might be good for me but I”m not sure, let me see how I feel after I warm up but most likely I’ll do 105!”, that would work for me.
But, if you’re saying something like this, “Well, it’s a lot of reps so I probably can’t do a lot of weight. I might be able to do 65 lbs buttttt, I’m really not sure. Ya know what, being that the 15’s work well with the 15 lb bar, I’ll just do that, so 45lbs.”
The latter, not so much.
You can most likely do more weight or more reps than what you think you can. This is a big deal. If you keep thinking you can’t do a higher weight in any workout you’re never going to actually try it. You can’t go into a workout thinking “I can’t”! That’s fuckin nonsense, like retarded nonsense, as it would be in any situation.
You go into a workout thinking, “I’m going to go do as much weight as I can without sacrificing form and/or range of motion, and I’m gonna crush it.
If you’re sore one day, maybe you don’t crush it and decide to work on your movements for that day. Maybe one day you don’t feel up to working out, that’s when you use the group as motivation to crush it.
But, you never, never, ever go into a workout saying “I can’t”.
How can you even think that would be ok? Is this a recurring thing, does this happen when you get up to walk also? Do you get up and think, how am I going to walk, I just can’t? What happens when you start a new task or decide to take up a new sport? I hear pickle ball is winning over the hearts of many.
Do you say, I would love to play, but, I mean I just can’t?
Just like eating well, we don’t say I can’t eat well, we try to eat well and hopefully if everything works out and the stars align we drop a couple.