Fluster +

5 rounds for time:

250m row
10 KB snatch R 25/35
10 KB snatch L 25/35
20 BB bent rows 65/95
20 pushups
20 walking lunges (R+L=1) 
200 m run

Post time to comments.   


Daily Extras - Complete 6 total rounds. 3 of them with rows and runs, the other 3 subbing rows and runs with 1 lap on the elliptical 6/8, and 1 min standing jog on the spin bike. 


Workout Notes: 

  • The GPP KB Snatch 
     
  • Fixing Janetha's row 
     
  • Alt for Rowing (each SS = 10m, bands are M/H)
     
  • There are some gems in the archives. I've been pulling them out lately. So cool! Thanks for the suggestions. Are there workouts you've missed? Would you like to see a fav workout from years passed come around again? Describe it in comments below. I'll try to work it into the programming. Also, just as importantly, are there workouts you HATE to see come back around? Please let me know which ones you dread the most so that I won't put it up by mistake. 

I read about this in "The Venus Factor." We've all known about it for years. It's just that most of us have never heard it named. At least, I never have. And like they say (well, GI Joe says,) "Knowing is half the battle." 

Ego Depletion

Ego depletion is a physiological phenomenon. It works like this: we all start our day with a full tank of will power, or emotional energy. It's called "ego" by some experts. 

As your day comes at you (kids, work, exercise, relationships, traffic, creeper boss), stress begins to chip away at this ego. IOW it drains the tank. As the tank drains, your fuel for resisting temptation becomes more and more depleted as the day goes on. 

Knowing it'll be harder to resist temptation at the end of a stressful day, we can compensate by stacking the day to have more temptations earlier and fewer temptations later. 

For example, if you are new to working out, plan to do your workouts in the morning. There are a lot fewer reasons to skip your workout at 5 am then there will be at 5 pm.  


I've always said our clients are better trainers than 90% of the certified pros in this valley. Here comes up with an ingenious alt to saver her knees from that O/U squat. 

If you need some good alts, Kathy and Co. come to the early mornings. Usually 6:30 & 7:15 am.