Quit watering dead plants and plant new seeds. Bench 6’s (390 shown) Incline DB Seal row T-bar rows Triceps

Thank you @marietta_barbell for the hospitality today. Awesome gym. 475x2/355x5

“I hate deadlifts” “Squatting sucks I don’t like it” “Bench doesn’t matter” “I don’t have a good *insert lift* because *insert excuse*” That’s a problem. The shitty attitude you have towards the lift you suck at is the problem. Quit complaining about it. Pick your words more carefully. Speak into existence that improvement will happen and focus on the work needed to do so. Applaud the progress you make and never belittle it. A1/ Deadlift stance box squats: 3x20 no rest A2/ Bodyweight split squat: 3x20 no rest A3/ Lunges: 3x10 each leg 2 minutes and repeat for 2 more rounds B1/ Hinge morning: 3x20 @185 no rest B2/ Deficit SLDL: 3x12-15x225 B3/ Hip extensions: 3x15-20 2 minutes rest and repeat for 2 rounds Overhead barbell lunges for 50 steps This is the most fun I’ve had in my training since I was in high school. #crossfit

Champions get knocked down from time to time. The main difference is they get back up more determined. 6’s on bench (405) 6’s on larsen (315) 6-12 on weighted dips (135) 12-15 on overhead press Triceps

Bench 8’s @ 335 SLDL 10’s @ 455 100 pull-ups @ smol Big week this week 🙂

First two doctors I saw pretty much told me I was done training hard due to my knee. My therapist told me to think of my injury as the death of my athletic career. Nah. First SBD day in months 🙂 TKE 10s tempo Goblet squat: 3x6 w/ 10s tempo, no shifting, left leg has tested as strong as the right and I haven’t lost a single pound of bodyweight through the injury (: 6-7s pause bench: 437 @ fucking sick Bench: 3’s @ 385/415/437 @ yeeet boiz 10s tempo Deficit 2xPause DL: 315x3x3 Bodyweight lunges 100 yards @ fun

Challenges are what makes life interesting and overcoming them is what gives it meaning. Deloading day Board press Medium grip larsen spoto Row Tricep Deficit pushups

Don’t let your mind fool you, leaning into comfort will not take you anywhere you want to go. 477 accidental long pause misgroove lol 9’s with medium grip 12-15’s on comp grip SLDL Hip extensions Pull-ups #nothingspecial

427 for a 5s single and followed with a 4x4 (367/387/407/427)

Meh Board press: 407x5, 457x5, 477x4 Close grip larsens: 8’s (315) Weighted pullups: 5’s (88lbs shown) BW pull-ups to failure Triceps