SPLINTER IN THE MINDS EYE

Warm Up 4 Rounds
Med Ball Complex
10x Sit Ups
Pigeon Stretch

Training

1) 10 Rounds
30 sec Sandbag Burpees @ 60/40#
30 sec Rest

Rest 3-5 Minutes

2) 20-15-10-5
Burpees
2x Swings @ 16/12kg
Weighted Sit Ups @ 25/10#

3) 4 Rounds
5x Standing Sandbag Halfmoons @ 40/20# (each side)
5x Bird Dogs (each side)
1 Min Farmers Carry @ 55/35#

4) 2 Rounds
50x Glute Leg Lifts
50x Shoulder Hand Jobs @ 2.5#

Comments

Two heavy cardio hits today with Part (1) and (2). Part (1) should be 30 seconds of constant work, if you can't keep it going for 30 seconds then drop weight. I think you will find that if you just fight for your last rep you can make it at the prescribed loading.

Part (2) is pretty brutal, this again allows you many opportunities to practice your mental fitness. Really make the attempt to not rest in transition, and if you do have to break anything limit the rest to 5 breaths. If your swings start to get sloppy, drop the bell, take your 5 breaths and go again. Even under stress, strive to make every rep perfect.

An athlete asked me today about scaling the workouts and if it is better to drop weight or skip reps or just grind on through. There is no right answer for this because it is so dependent on the situation, but as a rule I try to scale the weight back first, but only when form really starts to erode. With our Work Capacity efforts we want the legs and the lungs to fail at the same time. I think that some people get confused by the lung failure and want to drop weight, when they really just need to take 5 breaths and keep fighting. I am a firm believer in the mental strength you gain in grinding through these workouts. You are your only competition, the gym is an artificial environment. There are no winners or losers in here, only how well you can perform each day. Don't let the nature of competition compel you to drop weight or cut reps, just use your mental fitness cues and keep fighting through it. You will be considerably more proud of your accomplishment when you come through on the other side.

Enjoy the work,

-Tod