Snatch Grip Deadlift 5×3 @3111
(3 sec ECC, 1 sec CON, 1 sec pause at TOP & BOTTOM)
20 Push Press(95/65)
20 Alternating DB Step-Ups (2 x 35/20)*
20 GHD Sit-Ups*
*box height around height of knee, can go up or down a few inches as needed. Scale weight as needed.
*scale reps for GHD’s or Abmat Sit-Ups
When training, extrinsic rewards are always going to be present. You’re always trying to look better naked, lose weight, hit a PR, get better health markers. But if your training is also intrinsically rewarding—if you derive satisfaction, pleasure, and meaning from the act of training itself— you’ll have no problems sticking with it. Only the hardest of hard core will maintain a training regimen they hate. Everyone will keep a training regimen they love. Find something you enjoy doing, that you’d do even if it provided no health or aesthetic benefits, and make that at least part of your training regimen.
This is the most fundamental mindset shift. Don’t do things that you hate.
A workout doesn’t have to be a walk in the park. Not everything is going to leave you bursting with joy. But if your training regimen is leaving you miserable, if you dread it and find every excuse to skip it, that’s worth heeding.
Maybe you hate back squats, but front squats are downright enjoyable. Maybe you hate spin class, but hill sprints are fun. Maybe you hate dedicated cardio or HIIT sessions, but pickup basketball twice a week does the trick. Find an alternative that accomplishes the same thing.
I enjoy competing against myself. I like beating my own records, surpassing my own achievements, improving on my former self. I also like competition against other humans. That’s why I ran marathons and competed in triathlon for so long—I liked beating the other guys. It’s also why I love Ultimate Frisbee. There’s nothing quite like the thrill of competition to make you forget about how hard you’re working and how great of a workout you’re getting.
Me? My goal is to play better:
My training focus, then, is to maintain: my fitness, my muscle mass, the viability of my connective tissue, my bone mineral density. I’m not going for PRs anymore because it’s too risky at this stage while bringing me no closer to my goals. But that’s fine. I’ve found what works for me and my goals. And it makes the more “boring” training that much more enjoyable, because I’m working toward something that I love and frankly need to be healthy and happy.
Half my training is play. The other half is training that supports the other half, the play, and gets me closer to it. I know what and I’m doing and why. Do you?