21/15 Calorie Assault Bike
9 Power Cleans (115/80)
9 Push Jerks (115/80)
One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three rounds of the barbell work. In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half, the barbell should be a load that athletes could cycle 25+ repetitions unbroken on both movements if they needed to. Choose weight here based on the limiting factor, likely the push jerk. If short on bikes, you can stagger once athletes are off the bikes in the first round or when they complete the full three rounds (as to avoid any potential overlapping). If unable to Assault Bike, complete an equal calorie available bike, equal calorie row, or shuttle runs.
You may have an athlete or athletes who you find constantly shaking their head after a workout. Down on themselves for something they didn't do or should have done. This is where a talk on progress vs. perfection is helpful. Perfection is endless because we’ll never get there. Progress is endless because we’re always there. Perfection focuses on our flaws. Progress focuses on our improvements. Perfection is tiring. Progress is energizing. 1% better today and everyday. Look for the small wins, not the what could have beens.