September 10, 2018

2 sets –
:30 bike
10 PVC lift-offs
5 tempo goblet squats
5 external oblique opener variation: leg raise
5 Banded pull aparts
+trainer led barbell

Power Clean + Hang Power Clean
2 x 1.1.1 @70%
2 x 2.2.2 @55%
Rest :30 between clusters
Rest 3:00 between sets

Circuit 1 –
5/3 kipping or butterfly pull-ups (scale: pull-ups in a band)
5/3 strict handstand pushups (scale: handstand pushup negative or pike pushup)

Circuit 2 –
3 sets of:
:25 L-sit (paralette or rings)
Rest as needed between sets

1:00 twisted cross each side
1:00 pigeon stretch each side


Granite Games Update: Jeff won 3rd in the Pro Division!


It’s not easy to get to the gym, eat right, sleep eight-plus hours, etc. If it was, there wouldn’t be a multi-billion dollar weight loss industry.

Asinine products like waist trainers wouldn’t have been invented. Gyms would be packed. We wouldn’t have to reach out to our athletes who go MIA.

EVERYONE struggles with motivation at some point or another. But, it’s not always talked about. Instead social media feeds are flooded with motivational quotes, inspiring body imagery (#nofilter – yeah right!), meal prepping tips, crazy workouts and PR videos. It’s enough to make you feel downright inadequate at times.

I confess that my motivation the last few weeks isn’t what it usually is.

I don’t feel the same in my mid-40s that I did 5, 10, 15 years ago. But, when I take a deep breath and don’t pass judgement on myself, I realize that I’m doing pretty damn good.

We’ve said it before and it’s worth repeating: the key to longevity is consistency. Some days, coming into the gym and going at 70% is just fine. BUT, you must still come in. Know when you can push and have a back-up plan for when you aren’t feeling it. Do something that makes you feel good, whether it be just breaking a sweat, focusing on a skill without the stress of the clock or simply stretching.

Beyond that, try and eat nutritious, whole foods and enjoy a treat when it’s worth it. SLEEP…you’d be surprised what eight hours will do for you. Most of us can control our diet and sleep and doing so will only help

our overall motivation and mood.

Bottom line is this: Keep your health and goals in sight, but don’t be hard on yourself when motivation lags. Get in here (attendance is half the battle) and do something that makes you feel good. You’ll eventually work

through your slump. Have a great week!


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