2×5 Wall Squats
2×10 Shoulder Dislocates
2×30 Bulgarian Bag Halos
3×8 DB Arnold Press
DB Complex, 6 reps each:
Biceps Curl +
Upright Row/Hi-Pull +
Lateral Lunge (3 each)
Push-up/Renegade Row Combo
3 rounds in a row
2 sets (15, 20)
15x KB Deadlift + 10-1 Reverse Burpee Ladder
15x KB Deadlift + 10x Rev. Burpee
15x KB Deadlift + 9x Reverse Burpee, etc…
P1 15m Forward Walking KBS @ 50/40 + 15m Reverse Walking KBS
P1 30m Burpee/Broad Jump
This is one round, do 4 rounds each
2×10 Shoulder Dislocates
3×8 DB Arnold Press
2×12 Bulgarian Bag Halos
3×5 Strict Push-ups
Dip Prep (2-3 minutes)
Work up to 5RM Close-Grip Bench Press w/chains
Close-Grip Bench Press with chains +
Hanging Rows to failure
Rest plenty between sets
Per my usual morning routine I woke up, showered, drank some water, made breakfast, and sat down over a cup of Joe to read a few of the Blogs I frequent. This morning the sermon was about commitment. It was about forcing ourselves to make the hard choices that drive us in the direction of betterment. We often build in choices or exits that provide comfort in knowing if we decide to there is an easier way. We do this to save face and protect our ego against failure. In the end we get soft because our natural tendency is to take the easier path, and often we do.
“The sheer commonness of being able to undo or delete something has changed our relationship to commitment. Once upon a time the only way to “undo” a three-mile swim out to sea was to turn around and swim back. Climbing mountains was the same: the good routes all enforced a point of no return where 100% commitment was imposed. Once committed there is no further doubt, no alternative and no reason to hesitate.”
When I look at my son I see pure innocence. I see no ego. He expresses himself fully and candidly, without reservation or fear of failure or judgement. My only hope is that he will carry these characteristics with him as he grows up; that he’ll have enough self-respect to be honest, not only with other people, but with himself. And whatever path he chooses he will attack without reservation and with the kind of passion that inspires and teaches others.
People are so scared to be tested. They are scared to be wrong, last, or proven-otherwise. Why? Can’t a missed opportunity or failure be a good thing, like a compass, always guiding and pointing in the direction of truth we ultimately seek? I personally believe the only way to know who we are, to re-affirm our beliefs, or to find the “right” path is to test, retest, and sharpen ALL experiences with perspective.
Surely these concepts extend beyond the realm of fitness. But if fitness can in any way serve as a guide-posts to life outside the gym we have to find meaning in the things we do inside the gym. Meaning is a by-product of understanding. And understanding is, by default, the result of testing, over and over again, the nuts and bolts of who we are inside.
“When we are ignorant to this concept in the gym we see a weight as a weight. But how we use and relate to a particular weight affects the outcome of our actions.”
I’d be lying if I said I wasn’t disappointed by the turn out for the GP Games. Maybe it was the money. Maybe it was the time commitment. Maybe it was fear. The truth is it doesn’t fucking matter. I thought it was a good idea, and I’m going to run with it because I know what performing under a microscope has done for me and many others.
Too many people spend their lives selling shit they don’t believe in. I spend my life selling shit I’d do for free if I didn’t need to put food on the table. I guess I’m fortunate, but I worked my ass off to get here.
The Games are intended to be a measuring stick, nothing more. The prizes are not a result of victory, but are more or less encapsulated in the experience of competition. So I’m going to remove the price tag. It was simply a means of filling the pot at the end of the rainbow. But now the prize is up to you.
“Burn the bridge. Nuke the foundation. Back yourself up against a wall. Have an opinion one way or the other, get off the fence and rip it up. Cut yourself off so there is no going back. Once you’re committed the truth will come out. You ask about security? What you need is uncertainty. What you need is confusion; something that forces you to reinvent yourself, a whip to drive you harder.”
The above quotations were written by Mark Twight of Gym Jones.