Tuesday 171010

We hope the hour of your day at Letrono is the best hour of your entire day….. just like Jake!

Three Truths of Fitness

Following the three lies of fitness, here are your countervailing truths. Follow them, and fitness will be yours:

  1. Ignore your scale. In fact, throw it away. You should worry only about body composition (your ratio of body fat to lean tissue). Improve that ratio, and fitness will follow. Of course, understand that the ideal body-fat level is not zero, and pursuing that end can be as bad for your health as worrying about your scale weight.
  2. Avoid comfortable workouts. Effective workouts are not easy. You will need to vary your distances, loads, and times. You will need to push yourself. You will need to lift, sprint, climb, and run long distances to create new adaptations, and you’ll need to avoid routine at all costs.
  3. Pay attention to your macronutrient intake. Health, fitness, and favorable body composition result from a balance in your storage and mobilization hormones, borne of a blood sugar level that is low, level, and steady. This can be achieved by eating high-quality fats, proteins, and carbohydrates at every meal. Forget you ever heard of a calorie.

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Back Squat – Build up to a heavy 3 rep, THEN do 3 x 3 at 85-90% of your heavy 3 rep

B. WOD: 25 min cap


Calorie Row

Box Jump 20/15 (15″ is a 12″ with a 25lb plate, this is a rough estimate, of course)

Calorie Bike

Double Under (X2)         


C. Above and Beyond:

As a warm up for the remaining work:

3-4 sets

Half kneeling, Bottoms up KB press, 6-8 each arm

12-16 reverse lunges from a plate, for mobility, as discussed last week.


C: Muscle up practice

Combine the “soccer drill” with the “snap pull.” The soccer kick should take place just prior to the snap pull, with the end of the kick initiating the snap pull. Get some good clean swings in. Accumulate at least 30 good swings. THEN, if desired, you can turn over into the muscle up for a few sets/reps without dipping out of it. Just transition into the catch, then descend back into the swing and next rep.

D: Split Jerk, 3 reps. 3-5 sets for quality

1 rep off leg, 2 reps on leg

These are to be done touch and go. Hit the jerk, recover, drop the bar to the shoulders and immediately go into the next rep. The idea here is that it is going to take a lot of focus to hit your positions and be stable with any kind of weight, moving this quickly, and using the off leg.


Split Jerk, 3 reps, 3-5 sets for weight

May be dropped to a box in between

E: accumulate 30-50 around the world


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