James Clear writes a great blog about the power of habit, and systems, to create change and maximize performance.
These articles stood out for me:
This Coach improved Every Tiny Thing by 1% and Here’s What Happened; there is power in small wins and slow gains.
Identity-Basesd Habits; which is neatly summed up by 1. Decide the type of person you want to be, and 2. Prove it to yourself with small wins.
Check them out.
Andy
Preparation:
A) Coaches Choice
B) 10/10 Single Arm Forearm Wall Slide w/ Retraction
Strength/Skill:
a1) Single Arm KB/DB Press 3×5-3-2
a2) Bird Dogs 3×10/10
- Start with weakest arm and complete 5 reps, switch arms and complete 5 reps, switch and complete 3, etc…
- Focus on scapular rotation and control through all repetitions
- No Overhead Substitute: Floor or Bench KB/DB Press
Conditioning:
Eliza
5 Rounds
9 Power Clean 135/95
9 Ring Dips (Ring Push Ups/Elevated Feet Push Ups)
Movement Penalty:
- Rings Dips with band = 10 Wallballs (accumulative)