Goals are for fools.  Yeah i know, we have all been told how to choose goals and that we need them to guide us to where want to go.  But a Goal for most is just a dream.  Its a big puffy cloud sitting out there floating around, looking amazing in all its splendor.  So it sounds good to say you have a goal but if you dont have a plan, a system, drive, commitment, dedication, etc, then its just a big puffy cloud.  As for as the system, you need to educate yourself.  Dont just copy what someone else did because ti worked for them.  You have your own set of skills and abilities.  Because of this you need to path that works best with that set.  Sure you can look at what others have done and pick and choose the pieces that might work well for you, or seem to make sense to you.  But learn as much as you can about your goal.  Let me give you an example that many deal with at the New Year.  "I want to lose 15 lbs".  Sounds good.  You look around and see others you know that eat this way or that way or they only eat "x" number of calories a day.  Figure out why they eat that way.  How did they come up with that number? Do you have similar body type, activity level, metabolism, age, body fat, etc.  If not then you may need to adjust the number.  Next understand everything there is to know about the program of eating, understand the macro count, understand the food you eat and know what "x" number of grams of this or that looks like.  You cant hope it will work or that someone will pull you by the hand to success.  You have to make the success happen.  Once that is understood, then you will see the success and the goals achieved:)



INFERNO Warm-up x 3

Complete the Following:




2 Rounds:

.......7 reps @75%1RM

.......5 reps @80%1RM

.......3 reps @85%1RM

.......2 reps @90%1RM

*If you made all the weights last week then add 10# to your current 1RM number and go off those %'s.






For time: (14 min limit)

3-6-9-6-3 reps

.......Power Cleans (205/145, 70%1RM PC, wt to get 4-7UB)

.......Front Squats (same weight)

.......Muscle Ups (or Bar MUs, banded, 2:1 C2B)

*no squat cleans, must be a power clean, stand up, then front squat



MWOD:   ways to ease low back tension