Build Your Inner Fortress

Build Your Inner Fortress

If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.

— Marcus Aurelius, Meditations 8.47

That burning sensation in your lungs, the shaky legs on the last rep, the mental wall screaming at you to stop—these are external sensations. They are real, but their power over you comes from your interpretation, not the sensations themselves. You decide if they are insurmountable obstacles or just another part of the process.

Your mind is the ultimate arbiter of discomfort. When you feel like quitting, remember that the struggle is primarily internal. You possess the strength to reframe these moments, to see them as opportunities to grow, not reasons to yield. Master your perception, and you master your performance.

Today's challenge: Next time you feel a workout getting tough, pause for one breath, acknowledge the discomfort, and then deliberately choose to push through it with a calm mind.

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Workout of the Day

Warmup

Score: Reps

@5:00. GENERAL WARMUP 2 Rounds: -30s/side Hip Abduction w/ KB (slide 4) -30s Foot Elevated Kb Hip Stretch (first clip)

1:00 Box Prayer Stretch 1:00 Barbell Kang Squats

@10:00 SPECIFIC WARMUP 2 Rounds: -1:00 front Squats / Press + PP -30s Inchworm push ups/ burpees

2 Rounds: -1:00 Tall Clean/3 Pos. Squat Clean -30s Burpees Over Bar -30s Box Jumps

@18:00 -Build Weight *While weight is light, Cluster + 2-3 Thrusters

@25:00 SQUAT CLEAN

@45:00 “RAHOI”

SQUAT CLEAN

Score: Load

Every 1:30 x 10 sets until failure or 15:00:

-Hang Squat Clean + Squat Clean

Start at 60% 1RM Squat Clean and add 5% each set.

Upon failure of the complex, continue until failure or 15:00: -1 Squat Clean

Record 2 scores:

1. heaviest Hang Clean + Clean

2. heaviest Clean

You may drop between the hang and full cleans.

“RAHOI”

Score: Reps

Benchmark workout! 12:00 AMRAP:

-12 Box Jumps

-6 Thrusters

-6 Bar-Facing Burpees

L1= 20/16, 75/55

L2= 24/20, 95/65 (benchmark as written)

L3= 8 thrusters and burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.