Upping the Skill, Eliminating the Slop

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Friday’s Workout
Five rounds for time of:
5 Push or Split Jerks (165/105)
50 Double Unders

… and coming Monday (NO CAP)
Squat Clean 2-2-2
800m Run
Rest 4 minutes
800m RunTake a look at the picture below… that is Will doing his version of a clapping push up. Whoa. He did that for every single push up rep in a workout last week. I didn’t get a picture of it, but wish I had… 6am Leo doing HIS version of clapping push ups… clapping behind his back… every rep.

These are great examples of making our workouts your own… so that they challenge you in the way that is most appropriate and will have the greatest training impact. We talk a lot about scaling a workout, usually in reference to making it easier. We also talk about making it “Rx+” by adding a round, increasing weight or reps. But what about scaling up the skill? Choosing something in the workout that you are committed to doing that you’re a) able to do (or just slightly beyond your reach), and b) that is indicative of virtuosity for you.

What does this look like? Well, it could look like what Will is doing in the picture below, but it could also look like holding strict hollow position in your push up, or getting the bar to rack position in every clean, or never spending more than one second on the ground in your box jumps. Upping the skill, eliminating the slop.

When you think about the movements, positions or skills that you could stand improvement in (or are already great at), what specific parts could you adjust during a workout to raise your game, improve your skill, become more virtuous?

Will – flying squirrel push ups!



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