Lets say you decide on a plan. For this example lets say your a restaurant deciding you want to be open every day of the year. Which seems more difficult than not being open each day, by volume at least, but considering that they already decided before day one the nature of their business to be this way, it’s not much of a burden at all. It’s business as usual. Closing would mean opting out of a decided plan. Conceptually, the idea of closing would be extra mental work.

We can use this to any desirable outcome. In this example, the desired result is 365 days per year of being open for business. Deciding that the business, as a rule, will be open every day sets in motion the slight challenge of staffing and committing to maintain such an agreement. To falter would take a specific action to opt out of the regularly scheduled program. Opting out takes energy and can be a helpful barrier to getting off track.


Front Rack Step-Ups / Chin-Ups Superset*:

A1) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

A2) Chin-Ups or Supinated-Grip Body/Ring Rows

Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down/back as possible. If you can touch your chest to the bar on each rep then do it. You should really be feeling these in your lats.

If you don’t have Chin-Ups yet…
Perform 3 challenging but sub-maximal sets of 2-4 reps, using bands or a small partner assist as needed to achieve full range of motion, followed by a max-rep set. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). 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.



4 Rounds, For Time of:

400m Row

12 Thrusters

Thruster weight should be light enough to be able to finish in no more than 2-3 sets.