Be present to perform well

carol_mc_deadlift
I’m terrible sometimes, for having my laptop open, the tv on and phone in hand, and Krista is trying to have a conversation with me….. after she gets the classic ‘yes dear’ she knows I’m not present…..   yep it’s very uncool, and of course, I’m not really being that successful at ANY of the things I’m trying to do, let alone be a good fiancé…….but I’m working on it!
The same goes for heavy squatting, you cant be thinking about what’s for dinner, or what happened at work that day.
And despite what may seem practical, you also can’t be thinking solely of going faster, or lifting heavier.
In fact, the very act of trying too hard to increase performance, can sometimes result in reduced performance.
A few weeks ago, while competing in a multisport race that kicked off with a 8km kayak, I noticed that the harder I tried to force the paddle through the water, the more people caught up to me.   When I relaxed, and just tried to find rhythm (my inner Paul MacDonald….), I left my competitors behind….
While I’m not suggesting you relax completely during a metcon, and definitely not during a heavy strength piece, there is such a thing as being too tense.   Trust yourself, have faith in all the repetitions of practice you’ve done in the past, be present within the movement, find some flow, and let the PR’s happen.

PR WEEK!!  Wishing you all the best of success with retesting.

MONDAY
A.
Deadlift 3RM, reset

B.
Front Squat 3RM

C.
10 Wallball
10 Medball Situp
10 Russian Swings
AMRAP in 5mins

A.
Deadlift 5RM, tap n go

B.
Thruster 1RM

C.
5 Thruster 42.5/30kg
10 CTB
15 Russian Swings 24/16kg
AMRAP in 5mins

TUESDAY
A.
Medball Throw medley
- seated chest throw
- overhead throw
- reverse lob

B.
100 Single Unders
400m Row
400m Run
20 Plate Burpees
AMRAP in 30mins

A.
Medball Throw medley
- seated chest throw
- overhead throw
- reverse lob

B.
100 Double Unders
400m Row
400m Run
20 Plate Burpees
AMRAP in 30mins

WEDNESDAY

A.
Hang Power Snatch/Clean 3RM

B.
30 Single Arm DB Power Snatch 25/15kg
30 Single Arm DB STOH
30 Single Arm DB Power Clean
*total reps

A.
Snatch 1RM

B. Strength Battery
Max Snatch @ 90% in 6mins

THURSDAY

A.
Pushups
Max reps

B.
Strict Pullups
Max reps

C.
Airbike
50/30 cals for time

D.
10 Powell Raise e/side
15 Strict TTB
10 Windmills or Side Plank Raises e/side
50m Rack Walks
2-3 sets for quality

A.
sPullups
Max reps

B.
sHSPU
Max reps

C.
Airbike
50/30 cals for time

D. Accessory
10 Powell Raise e/side
15 Strict TTB
10 Windmills or Side Plank Raises e/side
50m Rack Walks
2-3 sets for quality

FRIDAY

A1.
Split Squat 6RM
A2.
Single Arm DB Row
8RM

B.
7 Hang Power Clean
7 Lateral Bar Burpee
4 rounds

A.
Back Squat
3RM

B.
7 Power Clean 60/42.5kg
7 Burpee Box Jump Overs 60/50cm
4 rounds