Developing the Habit of Being Excellent

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Monday’s Workout
TRAINING
A)
Front Squat 5-5-5
3x max effort sets Handstand Pushup
-Working at ~80% of 1RM
-Alternate between FS and HSPU

B)
5 rounds, each round for time, on the 4:00
200 Run
10 Thruster @ 50% of Front Squat weight used

… and coming Tuesday
COMPETITION
A)
20 min to find 1RM Back Squat

B) “Bulldozer”
15-12-9-6-3 of:
Power Clean (155/105)
DB Thruster (45/30)
-15 min time cap”We are what we repeatedly do. Excellence, then, is not an act but a habit.”
~ Aristotle

This really epitomizes Training days in our programming like today. Developing the habit of being excellent in your movement. Scaling back your intensity, speed and weight, whenever appropriate, putting form and technique over everything else, and training within your capacity to do this. If you’re able to keep your intensity hight while maintaining good form, by all means, do it! And by the way, don’t worry about dialing down the intensity some, the training gains will still come, but with greater efficiency and a reduced chance of injury… and then, don’t you worry – you’ll be back to fight another day!

cfla_jan2013 (14 of 32)

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