Control What You Can
Some things are in our control and others are not. Things in our control are opinion, pursuit, desire, aversion, and, in a word, whatever are our own actions. Things not in our control are body, property, reputation, command, and, in one word, whatever are not our own actions.
— Epictetus, Enchiridion 1
Think about your workout today. You can't control the exact weight on the bar, how fast someone else finishes, or if you PR every single time. What you can control is your effort, your focus on technique, your attitude when things get tough, and your decision to show up.
Focusing on what's outside your sphere of influence only leads to frustration and wasted energy. Direct your energy instead toward your internal response and your actions. That's where your true power lies, and that's where you'll find genuine progress.
Today's challenge: Before your next set, take a breath and consciously decide to focus only on the elements of the movement you can directly control.
Workout of the Day
WARMUP
@5:00 GENERAL WARMUP -1:00 Assault Bike -1:00/s Banded Thoracic Rotation
2 Rounds: -30s PVC Pass throughs + Around the Worlds -30s PVC Hollow Hold Pull Down
@10:00 SPECIFIC WARMUP 2 Rounds: -30s Seated Ancore Low Rows -30s Rev Delt Flies -30s Scap Pull-ups + Deadhang
2 Rounds: -1:00 Strict Pull-ups w/ Iso Hold / Kip Swings + Pu's -30s Row
2 Rounds: -1:00 Chest to Bar pu's / Chair Swing + chair swing hip pop -30s Row
1 Round: -20s Assault Bike -6 Pu's -20s Assault Bike -4 C2B's -20s Assault Bike -2 Bmu's
@24:00 UPPER PULL
@39:00 TEARDROP
UPPER PULL
Score: Load
Every 2:30 x 4 sets:
-3-5 Strict Chest to Bar (band or load as needed)
-8 Floor-Seated Ancore Low Rows
-8 Reverse Delt Flies (record)
TEARDROP
Score: Time
2 sets for times:
-15/12 Cal Assault bike
-12 Pull-Ups
-12/9 Cal Assault Bike
-9 Chest-to-Bar
-9/6 Cal Assault Bike
-6 Bar Muscle-Ups/Burpee PU
-900/750m Row
REST 2:00 & REPEAT
L1= 800/650m, jumping or banded pull-ups
L2= as written
L3= bike cals: 20/16, 15/12, 12/9