041218

A) Front Squat 3×5 w/ brief pause at bottom (no bottoming out and bouncing)
Bench Press 3×5 w/ brief pause at
chest (no touch’n’go bounce off shoulders)
*Each 3×5 is a conservative weight you feel you can move fast
B) 10RFT
20-18-16-14-12-10-8-6-4-2 Russian KBS
*Run a 50m out and back shuttle after each round

041018

A) Deadlift 5-rep
*Use 5-7 sets to get to something “heavy”
*”Heavy” – conservative weight you feel you can move fast.
*Reset every rep at the floor, no touch’n’go
3x ME Strict Pullups
*If you don’t have pullups use negative, assisted negative, chin-over bar holds, or dead hangs.
B) 4 Rounds each w/ a 4:00 cap
In under 4 minutes finish . . .
50 Dubs
20 Situp
20 SDHP @ 75/55
20 Situp
50 Dubs
*Rest in remaining time for each attempt

040918

A) Squat 3×5 w/ brief pause at bottom (no bottoming out and bouncing)
Press 3×5 w/ brief pause at shoulders (no touch’n’go bounce off shoulders)
*Each 3×5 is a conservative weight you feel you can move fast
B) 3RFT
10 DB Hang Squat Cleans
10 DB Lunges (in place)
1x 3-cone suicide
10 HRPU
5 Burpees Over DBs
*Rest 1:00 after each round

Character.

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”
— Helen Keller

You can only hide who you are for so long. Your most natural character will eventually make itself known through the experiences you have and become visible no matter what you do. In a sense, you cannot hide it. If you can, it will be brief. 

Ask yourself a few questions. Answer honestly. If you don’t, you missed the point. Some of the prompts can seem very similar. Avoid answering them as such. Do your best to see each in a different light and provide a quality explanation to yourself. 

Who are you?

Define yourself as a person. What kind of a person are you?

What are your values?

What do you consider to be your non-negotiable characteristics?

When you have defined this information for yourself you will be able to do things with more clarity than ever before. There’s a simplicity to your path with the new data you’ve gained. Some things you’ve defined about yourself will prevent you from doing things that don’t align and push other things to the front of the line. 

Now, don’t make the mistake of thinking that will solve all of your problems. It is possible that when answering the questions you get answers you don’t like, at all. That doesn’t mean you’re stuck with that reality. It simply means you will have times down the road where you’ll need to step into the fire and hold your feet to the coals. Real change doesn’t happen easy, but it does happen. 

Take the answers you’ve gotten and test them. Put them to the grind stone and see if they hold up. It won’t take long for you to find out if, in fact, you’ve been honest with yourself. 

Steel is forged in fire. Nothing ever came easy. If you want to forge something great, great character, great ability, great skill, great talent . . . you have to go into the fire.