Gratitude. More than getting cool presents.

ludo

Something that REALLY means a lot to me, is our potential to coach people in more than just physical fitness.

Taking a moment to express gratitude for even simple little things, has been shown to significantly increase happiness and life satisfaction. As it is our mission to increase the quality of people's life, helping them improve their gratitude muscles is a no brainer.
I sporadically fill out a gratitude journal before bed, but when I do, it's always an incredibly satisfying thing to put on paper, sometimes, you realise you have already forgotten some of the great things that happened that day.   It is so easy to get caught up in the busy struggle of daily life and constantly focus on the next task while never looking back to appreciate what has happened.  This can apply to our achievements in the gym, as well as any aspect of life.  You're not going to PR everyday (hopefully I haven't burst anyone's bubble!!).  Some weeks are tougher than others and sometimes it can seem like progress has halted completely. But plateaus are inevitable and roadblocks will always be encountered. It's our mental approach to these moments that can help us to continue moving forward.

So from now on, Mondays will be another opportunity to learn the names of our workout buddies, and to state one quick thing you are grateful for from the weekend.  Whether it was a delicious dinner you had on Sunday night, that you got a sleep in, didn't have to work, or had an awesome partner workout with your buddy on Saturday morning. No need to try and impress anyone with the awesome things that happened to you, in fact, small gratitudes are often the best.  But hey, if you got a promotion, went on an awesome trip, or went on a date with that hottie you've been stalking on Facebook, then feel free to humble-brag! :)

Now, just like learning to snatch or do a handstand pushup, it's tough at first.  That's ok, if your gratitude muscles are as weak as your hamstrings or deltoids, we'll just make them stronger.

And in time, it gets easier.......

and then enjoyable......

and then you'll want to do more of it....

This week is a transition between last weeks amazing re-testing, and the baselines for our final training block of the year.  That's right, the end of the year!!  So let's give this next 3 months a big effort.

FIT A1.
Split Squat
5 x 8 e/leg, building
A2.
Rope Climb
3-5 x 1-3 reps
A3.
Pushups
3-5 x 6-10

B.
15/10 cal Row
15 Situps
15 Lateral Jumps
15 Russian Swings
E4M x 3

C. Optional Finisher
Banded Face Pulls
2-3 x 30
Rack Walks
2-3 x 50m
Alternate exercises

A1.
3 x (1 Snatch Deadlift + 1 Hang Power Snatch)
- build to a heavy set.
A2.
Deadball Carry

B.
5 Power Snatch (or 10 DB Snatch)
20 Slamballs
40 Single Skips
AMRAP in 8mins

A.
1. 6 Pushpress, building
2. 10 Pushups
3. 14 Medball Cleans
Alt EM x 15

REST 3mins

B.
1. 4 Wallwalks
2. 10 Burpees
3. 16/12 cal Row
Alt EM x 15

A1.
Back Squat
4 x 8, same weight
A2.
Supinated Bent Row
4 x 8-10 (underhand grip on a barbell)
A3.
Deadball Shoulders
4 x 4

B.
800m Run
100m Farmers Walk
50m Sled Drag
25 DB Snatch

A1.
Yoke Walk
A2.
Suitcase Walk

B
“Dumbbell Hell”
10 Double DB Power Clean
10m Rack Walk
10 Double DB STOH
10m Rack Walk
10 Double DB FR Lunges
10m Rack Walk
10 Double DB FR Squat
4 sets for increasing load
REST 3 minutes b/t sets

PERF A1.
Bulgarian Split Squat
3 x 8-10 e/leg, heavy
A2.
Legless Rope Climb
3-5 x 1-2 reps
A3.
HSPU
3-5 x 1-3

B.
10 TTB
20/15 Pushups
30 Russian Swings 32/24kg
40 Double Unders
E4M x 3

C.Optional Finisher
Banded Face Pulls
2-3 x 30
Rack Walks
2-3 x 50m
Alternate exercises

A.
Paused Hang Snatch
5 x 2 @ 70% (3sec pause above knee)

B.
2 Power Snatch 70/45kg
2 Deadball Shoulders 55/35kg
AMRAP in 2mins
REST 2mins
4 Power Snatch 60/40kg
4 Box Jumps 75/60cm
AMRAP in 4mins

A.
1. 2 Push jerks building
2. 8 Strict Ring Dips
3. 14 Pistols
Alt EM x 15

REST 3mins

B.
1. 6 STOH
2. 10 CTB
3. 15 Medball Cleans
Alt EM x 15

A1.
Back Squat
4 x 5, same weight
A2.
Strict Pullups
4 x 6-12
A3.
Deadball Shoulders
4 x 4

B.
800m Run
100m Farmers Walk
50m Sled Drag
25 DB Snatch

A1.
Yoke Walk
A2.
Suitcase Walk

B
“Kettlebell Hell”
10 Double KB Clean
10m Rack Walk
10 Double KB STOH
10m Rack Walk
10 Double KB FR Lunges
10m Rack Walk
10 Double KB FR Squat
4 sets for increasing load
REST 3 minutes b/t sets

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