1.17.14 Training Session

General Preparation
Warm-up
5x Box Breathing Squats
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Crab Walk 
2×5 Wall Squats
2×10 Cossack Squats
2×5 Burpees
Then:
Mobility
N/A
Workout:
KB Complex, 10 reps each
Halos
ATW
Figure 8s
Goblet Squat 
Snatch
Windmill
1 set light
1 set heavy
Then:
P1 10x Goblet Squat + 5m-10m-15m Shuttle w/KB + 5x Burpees
P2 Rest
Switch
10 minutes
Then
12x BB Hanging Rows +
20x Heavy Alternating KBS +
30s L-Hang 
4 rounds
Then:
3×15 Fat-Grip DB RDLs
Then:
Cool Down
 
Coach’s Comments
I’ve always considered myself a thinker when it comes to the lessons training and competition provide and I generally always make time to reflect and ask questions. On the surface training appears as purely physical: hoisting a barbell overhead, doing pull-ups, rowing, or any other movement that creates a demand beyond that which is within homeostatic range. But it’s so much more. 
 
My aim is never to over think, but to always appreciate the subtleties few do. The real question is, “how can we connect our mind, spirit, and life to our training?” How can we pull more meaning into it? 
 
Competitions like this weekend are strong stimuli for strong thoughts, where our intentions are either fortified or weakened.  There is a fine line between inspiration and demoralization. A few reps separate a top ten finish from a bottom 10% finish. It is what it is and all we can do is recognize the lessons.  There is no right or wrong, there only is. 
 
Training is an opportunity to deepen the questions we ask and to realize that everything we do sharpens the blade. Victory. Defeat. PRs. Failures. All are insightful opportunities to stay the course or redirect. In either case the path is narrowed and more focused. 
 
The point of all this is to say we have to be easier on ourselves, but also realize there is more to this game than reps, sets, and going faster. Like I’ve always said, training is a valuable medium for self-inquisition. Picking stuff up and putting it down is the easy part. There has to be more. And that more isn’t always kind or gentle, but it’s real; it’s powerful; it’s necessary. 
 
Photos
Ready, set, go.

Ready, set, go.

Blaz attacking the Shuttle.

Blaz attacking the Shuttle.

The outcome. We finished this workout in 11th overall. The Overhead Lunges were the equalizer. Interestingly, they felt great to me.

The outcome. We finished this workout 11th overall. The Overhead Lunges were the equalizer. Several teams struggled mightily with them.