5X5 Back Squats @ 75% + 5 pounds
Not for time:
3X14 Front rack lunges (35% of front squat 1RM) followed by 14 Weighted or banded squat jump
Conditioning option: (this is for those not doing the heavy 5X5)
Weighted sit up (hold DB in front rack)
**After each set do 200m run**
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between who is “there”, and who is “being there”.
We have a lot of parents here. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”, and the other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a completion time twice as slow as how fast we could have completed it, there is very little benefit.
The less obvious is our daily encounters outside the gym. What part in our day are we “going through the motions?” Is it saying goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.