Mon – 13/1/20


“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.


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Active Samson Click Here
Glute Bridges Click Here
Plate Hops Click Here

Active Samson + Air Squat Click Here
Single Leg Glute Bridges
Plate Ground to Overhead Click Here

Air Squats
Glute Bridge Walkouts Click Here
Plate Counterbalance Squats Click Here

Warmup Peformed with 5 or 10 kg plate

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here


Front Rack Stretch: 1 Minute

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Wrist Stretch: 30 Seconds Each Direction

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Child’s Pose: 1 Minute

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Power Clean and split Jerk

  • Split jerk feet position/technique
  • Build to a Heavy Single

“Air Fryer” – for time

3 Rounds:
50 Air Squats
10 Power Clean and Jerks (60/40)

sx: 45/30

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