Saturday, December 19, 2020
Video Brief: https://youtu.be/PnoytWYP79w

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“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

We’re drawing close to one of the most memorable years of recent decades… 2020.
As we enter 2021, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the end of 2021. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2021?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2021 in hindsight, what do you think are your major growth areas for 2022?”

WARM-UP
30 Seconds Each
Easy Row
Air Squats
Hollow Hold

Moderate Row
Air Squats
Arch Hold

Faster Row
Air Squats
Inchworm to Push-up

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

MOBILITY
Child’s Pose: 1 Minute
Single Arm Lat Stretch on Wall: 1 Minute Each Side
Wall Squats: 1 Minute (Slow)

“Fire Alarm”
For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

KILOS
34/25

HOME GYM
On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees

Snatch Technique
6 Sets:
3 Snatch Grip Push Jerks
2 Overhead Squats
1 Snatch Balance

Rest 2 Minutes Between Sets

Set 1: 50% of 1RM Snatch
Set 2: 53% of 1RM Snatch
Set 3: 56% of 1RM Snatch
Set 4: 59% of 1RM Snatch
Set 5: 62% of 1RM Snatch
Set 6: 65% of 1RM Snatch