Monday 1.25.21

Warm-up:

Coaches Choice

Strength:

Power Clean
Take 10min to build to a moderate/heavy 3Rep

Conditioning:

21-15-9
100 Double Unders
Power Cleans
Lateral Burpees

1.5 Single Unders (150)

Scaled:
95#/65#

Rx’d:
115#/85#

Rx’d (m):
135#/95#

Rx’d+:
155#/105#

Note on how to:
100 DUs / 21 PC / 21 L. Burpee
100 DUs / 15 PC / 15 L. Burpee
100 DUs / 9 PC / 9 L. Burpee

**20min time limit**


Mindset Monday:

Creating a Habit = Trigger -> Action -> Reward

First, there is a cue, a TRIGGER that tells your brain to go into automatic mode and which habit to use. Then there is the ACTION, which can be physical or mental or emotional. Finally, there is a REWARD, which helps your brain figure out if this particular loop is worth remembering for the future. Over time, this loop… becomes more and more automatic. The trigger and reward become intertwined until a powerful sense of anticipation and craving emerges.
Want to exercise more? Choose a trigger, such as going to the gym as soon as you wake up, and a reward, such as a protein shake after each workout. Then think about that shake, or about the endorphin rush you’ll feel. Allow yourself to anticipate the reward. Eventually that craving will make it easier to push throughout the gym doors every day.