We all face challenges in our lives. What separates men and women of character from all the others is the way they face those challenges. In the poem “Invictus,” British poet William Ernest Henley describes how a man should respond to challenges. “Invictus” is Latin for “unconquerable.” Every man and woman should have an unconquerable spirit.

The poet himself had the unconquerable spirit which he wrote about. When he was 12, Henley developed tuberculous in the bone. He had to have his leg amputated to the knee and doctors told him he would have to have the other one amputated if he were to survive. Henley told the docs that they were full of shit and let them amputate just one leg. He ended up keeping the other. He led an active life with one leg and had a successful career as a poet and literary critic. Henley was truly the captain of his soul.

“Invictus” by William Ernest Henley

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.

 

 

Keep up the great work team!

Dan

Strength:

Bench Press / Bent-Over Row Superset*

 A1) Barbell Bench Press

3 x 5 Linear Progression

If you were here last week and sets went well add 2.5-5lbs to this weeks working sets. If this is your first exposure, start light enough to add weight throughout the cycle. 

A2) Barbell Bent-Over Row

3 x 5 Linear Progression

If you were here last week and sets went well add 2.5-5lbs to this weeks working sets. If this is your first exposure, start light enough to add weight throughout the cycle.

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Conditioning:

9 Rounds for Time:

5 Thrusters
5 Kipping Pull-Ups

The Thrusters should be on the medium-heavy side but unbroken. If you have to break them up, they’re too heavy. Full Squat Clean to Thruster is OK for the first rep of each set. Scaling for the Kipping Pull-Ups is Jumping Pull-Ups as appropriate. Do your best to not get lost in the transitions on this workout, as there are many of them that can cost you many seconds.