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▶️ INTENDED STIMULUS

This is a repeat! We are looking for two things. 1) See how you do compared to what you did last time; 2) complement last week's Sepultura. In that one the feet were stable and the arms worked together but asymmetrically. Today we move the legs and isolate the arms work. This slightly different stimulus will kee your body well rounded and working optimally. Check your notes from the previous time and see what we can improve!

Here's the original description:

We are unilateral beings. We tend to move unilaterally. Today in our workout we practice that. The Zercher lunges will really target your legs hard. the lower center of mass will make having a taller torso so much harder and will require the back leg to work extra hard. The combination of Spiderman push-ups and Hanging Taps will give your scapulae a full workout. There are a lot of reps here for sure, but the way everything is broken up, and the fact that you can alternate sides will allow you to move through it pretty fast. Focus on the set at hand and get it done. Today nothing else matters.



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# # INTENDED STIMULUS

Seven reps are that part of the spectrum when you are working everything muscle strength, muscle stamina, and muscle size. It is a lot of bang for your buck. For that to happen we want to be in the 70-80% realm. However when thinking about load here, switch the traditional approach. The function of load is to maximize muscle engagement. That can happen the brute way, by just crushing you with more weight. It can also happen with a solid amount of weight and your brutal and deliberate focus. The bench press is technical enough to allow you to have very clear focus, but also simple enough so that you have enough mental juice to exaggerate the engagement of the muscles involved. Today you are a bodybuilder. Squeeze the pecs, squeeze the scapulae, squeeze the triceps! Plyo push-ups to maximize the stimulus!



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# # INTENDED STIMULUS

Okay, you can guess what we are doing here. Yesterday was a non-technical day with heavy metabolic demands and breathing heavy. Basically, a "shut your brain off and work hard" kind of day. Today we keep the power output high but we favor the neurological input. In other words, you will have to produce a lot of power while also thinking hard about your movement. This combination means this: you will not be moving super fast, you will not breathing fire and yet you will be sweating a lot and your system will be working hard. Your task is to move methodically, to keep piling gorgeous reps, and to not stop.

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# # INTENDED STIMULUS

Man! Snatching is gymnastics with a barbell. It rewards good movement, strength, balance and flexibility. It is as complete as external loaded movements can be. For sure it is a technical lift. It takes a lot of time, effort and deliberate reps to master it. Because of that the rewards are so great. If you can sn**ch with good form then your squat is good, your core is strong, your brain and muscles are attuned and working, and your shoulders are ready to throw your son/nephew/granddaughter/dog/cat/spouse over your head and catch them with finesse without dying. Today keep all that in mind and then work to find some awesome repetitions. If the bar is moving well and you think is actually productive then go heavy. If the bar is not moving awesomely, keep practicing today, until you make your movement just a little bit better.

If you are new to the sn**ch, check our drills!

Just don't sn**ch your cat.

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# # INTENDED STIMULUS

This is such a fun workout. It s an awesome mix of hip flexion and hip extension. Both movements have a high power output and have a solid mix of high muscular and aerobic demands. This means you don't want to move fast today. Just by keep moving intensity will find you fast. Very short and strategic breaks right from the beginning will help you immensely. Here's a challenge for you. Decide on a breakup strategy that sounds very conservative and keep the rest periods under control by tracking them on the clock closely. Now at the 10-minute mark if you think you were too conservative speed it up all the way till the end. Speeding it up the last 10 minutes of a 20-minute workout is hard and productive and we seldomly put ourselves there. If on the other hand, the pace proved to be not that conservative after all, hang on to it for as long as you can and track the moment you cannot hold it any longer. Today is an opportunity both to work on your work capacity aggressively as well as in your pacing. Contrary to what your ego will think, pacing leads to more work and better fitness.

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# # INTENDED STIMULUS

Oh, man! Let's talk about a mix of hard, exciting, soul-crushing, exciting again, and yet demoralizing workout all at once. Let's unpack it. You want to things today, 1) go to failure on every set for both movements; 2) minimize the non-moving time. This is a from-the-bar-the-bar kind of day. The scoring today tries to rewards these two aspects. The more reps the better, but you will lose a hard-earned rep for each second you spend resting. Although you will be breathing hard at the end, the objective is not to work on your speed, is just to get you at your max muscular capacity in the shortest time span. No need to move fast, just don't rest.
Now let's talk about all the things we said up there. You will never be satisfied with sets to failure, well, because you are going to fail and that is tough emotionally. Also, after the first set, everything will get really hard. You will work incredibly hard, it will be fast, and you will end up unsatisfied. Yup! And yet it will be a super productive workout, and now that you are warned it will not be as bad.
BUCKLE UP AND WORK YOUR ASS OFF!

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# # INTENDED STIMULUS

We are unilateral beings. We tend to move unilaterally. Today in our workout we practice that. The split squat will remind you how easy it is to work leg strength with this movement. Different from all the other squats and lunges, it will allow you to work internal rotation and external rotation of the legs at the same time. That is very valuable. The diagonal Kettlebell swing, apart from being satisfying and fun, will make you generate rotational power while working all the side core muscles. The offset push-ups will take your push-up game to the next level. They will teach you how the lats and back shoulders are involved in all pressing. Sounds super technical, but it is not. It is fun and spicy. Today is a push hard day. Get in at a solid pace to start and hang on! Chose a load that will allow you to not have to break anything and move fast and with grace. Make it burn!

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# # INTENDED STIMULUS

Is your mouth melting? It should this workout is delish! Simple and effective, that's how we like it. Both these movements have a very high power output per rep and require a lot of breathing with your core in a compromised position. What we are after in this workout is that you have the most continuous-movement within the 15 minutes. Before starting turn the intensity down a notch but commit to really minimize the non-moving time. Today is alright if you take your time on each burpee rep, as long as you don't stop and you can lift that bar as soon as you are done. Each workout has its own intensity, this one does not need lots of speed it just needs grit and continuous movement. Do this and by minute 10 you will be both wanting it to be over but also with enough juice to increase the pace and get some reps That's the sweet spot.

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📷: Clayton Scelzi

CREATE CHANGE DAY! .

In regular training days we try to improve our capacity, we try to get our bodies to be more efficient in moving and using energy. We use our behaviors to change our bodies.

In "Create Change" days we achieve two objectives: ▶️ Give our bodies the help they need to adapt to those changes. ▶️ Give one hour of our lives to improve our relationship with our environment: the society we live in.

# # INTENDED STIMULUS

400-m is misery. No matter how good you get at it you have to go hard and break the anaerobic threshold barrier, and that quite literally hurts. Your body has to switch gears on how it uses its energy and that switching is not the smoothest of transitions. 800-m is worse. Absolutely. You break that same barrier, and now you have to pretty much keep the same pace for another 400-m. Yes, this is where the negative voices in your head will come out screaming out loud. Expect them. They are trolls, don't debate with them. Refocus your attention on your movement, and hit it hard. It is as simple as that. This could be the most productive of your workouts or just a meh. Make it hurt.

GRIT!

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# # INTENDED STIMULUS

Okay here's the deal: today is about power. We want to create power vertically by aggressively extending the legs and hips in the clean. We reverse that with the ball slams. For both of these movements your focus today is in producing powerful reps. Don't focus on the number of reps. Focus on the movement and give it your all. As you get tired you can get away with half-assing the cleans and dropping the ball. That's not what we want today. Today we want you to explode up and explode down. Once you are done with that, go into those twists and methodically get awesome reps. In this last movement is when you let the reward center of your brain go wild. Get reps as you as if they were coins and you are Mario or Luigi or the Princess -I always chose the princess in Mario 2.

EXPLODE!

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# # INTENDED STIMULUS

Oh the press! This is such a humbling exercise. In the world of lifting weights, it is the best master you can have. More than lack of strength it will punish three aspects harshly: poor mobility, poor mechanics, and a poor mindset. In other words, if your foundation is weak, the strict press will show it. Today we focus on mindset and mechanics. Start by letting go of any expectations, and commit to focusing on the rep at hand. At some point, it will be very heavy. Your mind will explain why: 1) you haven't press in a while, 2) you did not sleep well last night, 3)you are getting old, or something along those lines. That all might be true or not. It is inconsequential, when you explain why a lift feels heavy, you are okaying it. You are already missing the next lift. You let the perception of heaviness dictate what happens next. That's not cool. Let it feel heavy, finish that rep, and focus on whatever you are doing next. Treat each rep as an independent event. That takes care of the mindset aspect. In terms of mechanics, your foundation starts in your c**o, and continues in your panza. Hold them tight, no need to squeeze a watermelon here, just have them tight. When initiating each lift be aggressive and fast, keep your foundation tight.

Tight c**o,
Tight panza,
Press UP!

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