Today, we introduce a new portion to the Harder to Kill challenge...
- First, we are going to let the bar hang challenge ride another week, we need one more competitor for someone to get the $50!
- Second, we will implement MT-MODs (read after workout)
TODAY'S WORKOUT
Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
Next:
SQUAT
2 x 50 reps at 20-25% of 1 RM
Rest as needed in between sets and do your best to make both sets unbroken.
Then:
6 sets of overhead walking lunges 20 total steps (Recruits = 10 lb, Est. = 25-35lb, Comp. = 45-65lb barbell)
Next:
5 rounds of...
10 burpees as fast as humanly possible
Max reps dips (ring or bar)
Lastly, MENTAL TOUGHNESS WORK:
I've written about this before and want to make it a part of the Harder to Kill Challenge, so here you go:
When I refer to mental toughness I am not talking about holding your hand over a flame or in ice water to try and become tougher. I am talk about something that simply pushes you beyond your normal limitations.
Today, you start your MT-MODs (Mental Toughness Mission of the Day), and the best part is, YOU create them and they are easy.
Start simple (baby steps, remember):
- Waste too much time on your phone, computer or TV? Then your MT-MOD for today can be a three hour consecutive time period where you DO NOT look at a screen.
- Eat a lot of junk food? Don’t try a diet overhaul on day one. Replace one meal or snack with a healthy one.
The point of the MT-MOD is for it to be different everyday, yet you wake up in the morning and set your MT-MOD knowing that you will not fail your mission.
Do it everyday. This is creating a habit of doing, not necessarily a specific habit.
*Competitor: As prescribed
*Established: See scaling in WOD
*Recruit: Deadlift = See scaling in WOD
