2019/12/09 Fun Run
5k run (3.1 miles), 6-7 RPE.
Mobility work.
“The best way to predict the future is to create it.” -Abraham Lincoln
The philosophy behind the fitness and a look into the EDF world.
5k run (3.1 miles), 6-7 RPE.
Mobility work.
“The best way to predict the future is to create it.” -Abraham Lincoln
Press
Paired with,
Chin
4 sets.
Bent Kettle Bell Row
Paired with,
Straight Bar Dip
4 sets.
6-8 reps per set.
Rest between sets: as little as possible but as much as needed.
Work safe, work fast, work hard.
5 minute dynamic warm-up.
Cycle #1
15 seconds off (Active Recovery), 25 seconds on (High Intensity Effort).
Thruster
Renegade Row
x4
1 minute break between cycles.
Cycle #2
15 seconds off (Active Recovery), 25 seconds on (High Intensity Effort).
Plank Thrust
Jack Knife Sit-Up
x4
1 minute break between cycles.
Cycle #3
15 seconds off (Active Recovery), 25 seconds on (High Intensity Effort).
Squat Jump
Alternating Lunge Jump
x4
1 minute break between cycles.
Cycle #4 (Burnout)
1 minute on (High Intensity Effort).
Burpee
x1
5 minute cool-down.
Mobility work.
Don’t look at life as something that happens to you, look at life as something that happens for you (credit to Tony Robbins for this concept).
Shift your mindset and re-frame your problems as challenges.
Challenges are blessings in disguise, as they give you a chance to learn, to grow, to become more resilient, and to become stronger.
Everyone has challenges. It’s how you view them and then handle them that counts.
10×10 medicine ball slam.
10×10 medicine ball woodchop.
2 mile run (as fast as possible).
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce Lee
I threw in a couple sets of goodmornings today, and I must say they were killer. In the past I’ve ditched them as I saw them as not worth the risk. Not anymore.
I felt my posterior chain (lower back, glutes, hamstrings) light up (activate) like a Christmas tree, something I have to work harder to achieve with similar movements (like RDL’s).
BUT…
Goodmornings are an ADVANCED movement, and they should not be toyed with. You can do some serious damage to your back if you break form for even a second. They take good control and a base of core and posterior chain strength.
With that being said, they can be a great addition to your routine if you have the base and you’re smart about them.
Tips for great goodmornings:
Pain is inevitable.
The good news is that most times you can choose your pain, and you can choose “good” pain.
So the choice is yours…
Move your body, make better food choices, sleep better, and manage stress better.
OR
Disease and death.
Choose wisely.
Thoughts:
Food for thought:
“It is not daily increase but daily decrease, hack away the unessential. The closer to the source, the less wastage there is.”
-Bruce Lee