QOTW: “What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to: emails, phone calls, texts, news stories. Meanwhile, important tasks are things that contribute to our long-term mission, values, and goals.

Said another way, urgent things take us away from important things. We know there are only so many minutes in each day.

It brings us to the question: “Do I really need to be doing this?”

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in the urgent things, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by the days end.

Let’s take note of what we do today – and cut the fluff. Even if it’s cutting out a tiny urgent habit… it will add up.

Happy Birthday San!

Back Squat
Open & Alpha
3 Waves, resting as needed between sets. We will be building upon these percentages in the coming weeks.
Wave #1:
3 Back Squats @ 77%
2 Back Squats @ 80%
1 Back Squat @ 83%
Wave #2:
3 Back Squats @ 80%
2 Back Squats @ 83%
1 Back Squat @ 86%
Wave #3:
3 Back Squats @ 83%
2 Back Squats @ 86%
1 Back Squat @ 89%

Fitness
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Accessory
Every 2 MIN x 3
8-12 Strict Toes to Bar/Dragon Flags

 Alpha

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Snatch Balance
2 Sets of 3 @ 50%
1 Set of 3 @ 60%
1 Set of 3 @ 65%
1 Set of 3 @ 70%

All percentages are based off of our estimated 1RM Squat Snatch. All repetitions are taken from the rack.

Rest as needed between sets, but aim to keep it to 90s or less. The loadings here are intended to be light, and fast. The purpose behind the snatch balance is to speed our descent into the bottom of the catch position.Instead of pressing the bar further upward, it is our aim to drive ourselves downward.

On the Minute x 12
Building upon last week, with iteration 2/2 (with increased percentages).
Minutes 1+2+3:
Snatch Pull
Hang Squat Snatch
Squat Snatch
*63% for all three complexes.
Minute 4 - Rest
Minute 5 - 1 Squat Snatch @ 68%
Minute 6 - 1 Squat Snatch @ 71%
Minute 7 - 1 Squat Snatch @ 74%
Minute 8 - Rest
Minute 9 - 1 Squat Snatch @ 71%
Minute 10 - 1 Squat Snatch @ 74%
Minute 11 - 1 Squat Snatch @ 77%
Minute 12 - Rest

Off the clock, three singles, resting as needed between:

Rep #1 - 80-83%
Rep #2 - 83-86%
Rep #3 - 86-89%

Snatch Pull
3 Sets of 2 @ 90%
3 Sets of 1 @ 100%
Percentages based off 1RM Squat Snatch.

WOD
“Black & Bluer”
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

5 Rounds, Not for Time:
50' Handstand Walk
300 Meter Row
10 Strict Toes to Bar