Awareness Scoring

Today we score ourselves (self assessed virtuosity scale) just like we did a few weeks ago.  The reps, percentages, and rest are assigned. All you have to do is figure out where you are at today with the movements, create an appropriate individual scale based on this (1-10), then execute seeking your most excellent virtuosity along the way.  If, at the end you moved as well as you possibly could based on your own scale for the entire workout you’d probably give yourself a high mark. On the other hand, if you find that you focus more on the music selection of your coach, how much chalk you should or shouldn’t use, or your mind simply leaves your body for a round then a lower score may more be appropriate? Regardless, the idea is simple: play for awareness.   


Monday’s Workout
Recovery Practice

A) Back squat (Use 90% of 1RM + 4-10lb as 1RM)
60% x 5
65% x 5
70% x 5

B) 4 RFQ at ≤70 RPE w/ SOMSAVS scoring
30 Double unders
12 Alt. pistols
10 Power cleans (50%)
**1min Rest between rounds**

And Coming Tuesday
Mental Toughness

“Franklin Hill 100’s”
4 Rounds on the 9:00
4 x 100m on the :90
**See 1/21/15**



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