Saturday, January 9, 2021
Video Brief: https://youtu.be/lO0MgSK9bak

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

WARM-UP
2 Rounds
30 Seconds Alternating Bird Dogs
30 Seconds Inchworm to Push-up
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

“Team Marston”
10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees

Switch After Full Rounds
30 Minute Time Cap
KILOS
142/100

HOME GYM
AMRAP 20:
15 Double Dumbbell Deadlifts
15 Weighted Sit-ups
15 Dumbbell Facing Burpees

BEEFED UP OPTION
AMRAP 20:
1 Deadlift (405/285) (K: 184/130)
10 Toes to Bar
15 Bar Facing Burpees

Marston at Original Workout Weight and Individual Version

Body Armor
3 Giant Sets:
1 Minute Wall Sit
20 Double Dumbbell Bent Over Rows
30 Banded Good Mornings

Rest 2 Minutes Between Sets