Introducing self assessed scoring…

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During our three month training cycles we typically decrease volume and intensity on the 4th, 8th and 12th week during Practice days. Since this is the 4th week of Cycle 7 you will indeed notice that the weights and intensities are intentionally lowered for your health, recovery and improvement.  

Additionally, this Thursday we’re introducing something that I’ve been wanting to integrate with our programming and our community for years: self assessed virtuosity scoring. Yes, we’re asking you to rate how well you move vs. how many rounds and at what weight? Love it or hate it we will see this scoring periodically.  

My suspicion is that this kind of focus on making the body move exceptionally may be confronting for some – especially if that ego needs to feast on whiteboard domination/comparison/self worth based on exercise performance… Perhaps this can also be confronting if one believes that they are only getting fitness value and a, “good workout” IF they push themselves to the physical limit. If that’s the case we have Franklin Hill on Wednesday. Unless of course that’s too confronting as well?  Oh the mental gymnastics…

Monday’s Workout

15 DB thrusters (55/40)
5 10yd Shuttle sprints
10 DB thrusters
7 10yd Shuttle sprints
5 DB thrusters
9 10yd Shuttle sprints
**See 4/7/14**

And Coming Tuesday
Recovery: Practice

A) Back squat (Use 90% of 1RM as 1RM)
60% x 5
65% x 5
70% x 5

B) Double under skill practice

C) EMOM 10 at ≤70 RPE
1st min: 2-6 Squat snatches (50%)
2nd min: 8-15 Wallballs to 10’
 **30sec Cap each round**




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