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!