blog

May 20, 2019

GROUP WARMUP
2 sets –
5 T-spine openers
10 Overhead plate stretch
5 bent over dumbbell W raise
5 Kang plate squats
:20 dragon stretch each leg
+trainer led barbell warmup

BARBELL WORK
Every minute on the minute for 6 minutes
1 squat clean + 1 push jerk @40-50%

Rest 2-3 minutes

Every 2 minutes for 8 minutes
1 squat clean + 1 split jerk @ 70-80%

REST PAUSE METHOD
Set 1
1a. Front squat 3-5 reps @75%
1b. Front squat 2-3 reps @75%
1c. Front squat 1-2 reps @75%

Rest 3-5 minutes

Set 2
2a. Front squat 3-5 reps @70%
2b. Front squat 2-3 reps @70%
2c. Front squat 1-2 reps @70%

MOBILITY
1:00 couch stretch each leg
1:00 saddle stretch

Mindset Monday – Creating a New Habit

You may have heard that creating a new habit takes 21 days. Well, it turns out that this could be a myth. According to a study in London, on average, it takes more than two months for a new behavior to become automatic.

I would venture to say that this is highly-individual, based on the person’s desire, mental state, how difficult the habit is, etc. Either way, there are some tips to help along the way:

  • Don’t get down on yourself if it takes longer than you think…stick with it.
  • Know that mistakes/setbacks happen, but get back on track.
  • Get your head ready for a longer deadline, so you don’t just give up after 21 days.
  • Commit to small improvements that will lead to a bigger goal.

We’ve stressed the importance of consistency many times – in nutrition, workouts, sleep, etc. – this still rings true. Strive for consistency and not perfection. If you slip up, don’t let it drag on, get back on your goal and don’t look back!

fill out this form to get started >>

Take the first step towards getting the results that you want!