Well, you survived a version of Friendly Fran! Great work!
As we roll into this week its important to set a standard for yourself. Often we do the opposite. We verbalize excuses to anyone who will listen, believe our own lies, and allow negative self talk to be the narrative we let go on repeat in our heads. The reality is that whether you are on a meteoric rise in your fitness level or if Father Time has begun to win the battle on your capacity; it is important that you realize you are still capable of GREATNESS!
Ask yourself, what would happen if you consistently warm up properly, stick to a game plans in workouts, and do accessory work to build your muscular structure? Ask yourself, what if I figure out my nutrition? Oddly enough, when we ask those questions many of us go back to the “excuse” mindset we just advocated against.
Today might NOT be your day to overhaul your whole approach to fitness but it can be day one of a single new habit that pays dividends for years to come. Commit to something new or just commit to TRYING something new. Accessory work, vegetables, or just diligently warming up before workouts. It’s your fitness. NO ONE CAN DO IT FOR YOU!
Warm Up: 9 min Flow
:45 bike (increase pace each set)
12 KB RDL
9 Russian KB Swings
3/3 KB Push Press
Build/Accessory: 4 Giant Sets(Perform 1 set of each exercise before resting and starting again)
10/10 SA DB Bentover Rows
10/10 SA Seated DB Lateral Raise
10/10 SL Glute Bridge Ups
Workout: 3 rounds
16 Deadlifts 245/165
12 Alternating SA Devil Press 50/35
T1: Modify as needed
T2: As Written
T3: Two DB’s