"Mind Eraser"
[Part 1]
Push Jerk
10 Rep Max
[Part 2]
Workout Definition
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
KILOS: 61/43
REPEAT FROM 6/27/2020
Workout Definition
AMRAP 20:
7 Power Cleans (95/65)
7 Burpees
200 Meter Run
KILOS: 43/29
REPEAT FROM 6/27/2020
Athletes Notes
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Coaches Notes
**# General Warmup [0:00 - 5:00]
400m Run
15 Second Alternating Quad Stretch
15 Second Alternating Lunge
15 Second Arm Circles
15 Second Knuckle Draggers
200m Run
20 Second Slow Burpees
20 Second Bodyweight Good Mornings
200m Run
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
PUSH JERK
5 Strict Press
Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00
POWER CLEAN
Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean
4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean
How to Run the Teaching Portion
7 Power Cleans
7 Burpees
200m Run
Allow athletes to get a feel for how long a full round takes.
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Barthroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
POWER CLEAN
BURPEE
200 METER RUN
AMRAP 20:
7 Dumbbell Power Cleans
7 Burpees
200 Meter Run
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets
