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201012

Today is the most important Monday of your life. If you want it to be.


This is not just another Monday. This one is priceless. This is the Monday that is happening right now.


This Monday is the one where you decided to get up early and get that workout in before you go to work. Or this is the Monday we got up a few minutes early and got food prepped for the week.


This can easily be another Monday that you just mindlessly drone through like so many other Mondays.


Or this can be the Monday where you decided you've taken enough shit. You're done putting it all off. You're done dreaming about what you want. Today is the Monday where we get up, strap up, and fucking take that thing that we want.


Today could be the most important Monday of your life...if you want it to be.


Do work...


Warmup

3 Rounds Not For Time

100m Run

10 Hand Release Push Ups

10 Air Squats

10 PVC Overhead Squats


Extra Mobility

10 PVC Passovers

10 PVC Around the Worlds

10 PVC Good Mornings

Garage(RX)

Weightlifting

5x5 Strict DB Military Press (Heavy as Possible)

then...

Metabolic Conditioning (Metcon)

5 Rounds For Time

10 Alternating Single Arm DB Burpee Snatch

10 Single Arm OH Walking Lunges

Minimal

Weightlifting

5x5 Strict Backpack OH Press (Heavy as Possible)

then...

Metabolic Conditioning (Metcon)

5 Rounds For Time

10 Backpack Burpee Ground to Overheads

10 Single Arm OH Walking Lunges

Description

Weightlifting: Warm up to a heavyweight that 5 reps are challenging. That last warmup set can be your 1st set of the 5x5. If you still need to add weight go ahead. The 5th set of the 5x5 should be very hard or not finished because you reached failure. That's ok. There's still a lot of benefit from those missed reps.

Metabolic Conditioning: At 3…2…1…Go! You will start with a One Arm DB Burpee Snatch. It takes as long to say as it takes to do it. You will work through the 10 reps switching arms back and forth. Next, you will lock the weight out overhead and perform 10 walking lunges. You can hold the weight in whatever arm you would like. But we recommend splitting the reps between your arms. After the 10 Lunges, that’s will be 1 round complete. Your score is the time it takes to complete 5 rounds.

Weight

The weight for this lift should be as heavy as you can safely get.


The weight for the metcon piece of the workout should be and heavy as possible as well. Make sure you try out some of the lunges. That will most likely be the movement that decides your weight.

Stimulus

The intended stimulus for this workout is low intensity. We need to stay nice and smooth with these movements keeping all the reps technically sound.

Scales and Mods

If you need to scale the burpee snatches you can separate the burpees and snatches and do 10 burpees and 10 DB snatches.

If going overhead needs to be modified you can change the snatch to a DB/Backpack Power Clean. The lunges can be switched to the Front Rack position.

Let's Get It!!!







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