One of those Days…

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– wall squat
– Scap retraction
– strict t2b (2) into kipping T2B (3)
– double unders


A.1 BS x 5 x 3 sets
A.2 DB bent over row x 8/side x 3 sets
B. Pull up variation – 5 minutes to build to max
15 minute amrap
40 jump rope singles
12 sit ups
8 kb swings

A.1 BS @ 75% x 3 x 3 sets
A.2 DB bent over row x 4/side x 3 sets
B. Weighted pull up – 5 minutes to build to max
15 minute amrap
40 double unders
12 T2B
8 kb swings @ 70/55

One of those Days…
“Ever have one of those days… maybe even one of those weeks? Training didn’t go the way you wanted it to, you felt “off”, or your head wasn’t in it? Welcome to the club. We all have them at some point or another. I think the important thing is not having them often. But when they do come along what do we do and how to do we get out of the rut?

John Kim from sent me this poster above and I think it’s a great way to help us get back in check and start shifting that mental process. In my opinion, THAT, is what has us in the rut for the most part, our mental state. Lots of other factors can come into play with this. Overtraining, lack of sleep, poor nutrition, etc. all play a role. But once we have a “bad” day it’s up to us to reevaluate and make sure we get our minds back on track and in check as our body recovers and does the same. Check out some of the bullet points on the poster and they can be SUPER helpful.

-The past doesn’t define who we are in that moment

-The only thing we should be concerned about is our own growth (not a finish related to someone else, this doesn’t define you anyway)

-Realizing that these things in the gym make me better outside of the gym and I can apply those experiences to everyday life

I talked with Ben a while back about some of those days where things don’t go as planned and he had a great thought. The goal is just to get 1% better everyday. That can look different. A mental outlook, not quitting, consecutive reps, PR’ing on a max lift, whatever. But either way you walk away with a win and you are 1% better. Over the course of 100 days, you are 100% better for it. The past two days have been a reevaluating time for me. Now I’m going to have some fun with a workout today, hit the reset button, get some rest, and hit it hard again on Saturday.

And I’m going to do all of it because I love it. Not because it defines me for who I am or what I do, but because I love it, I love working hard, I love growing from the experiences in the gym, I love not quitting”-Chris Spealler