When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek 

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. 

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.


Open
Every 2 Minutes x 5 Sets:
3 Push Jerks

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%

Fitness
Every 2 Minutes x 5 Sets:
3 Push Press

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%


Fitness & Open
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Alpha

STRICT PRESS FROM JERK RECEIVING POSITION

For Quality:
3 Sets of 5

STIMULUS

  • The focus on this strict press variation is to hammer home the receiving position of the push jerk

  • You can build in weight, but keep the loading light enough that it preserves the quality of the movement

  • Rest as needed between sets to maintain solid positioning

MOVEMENT FOCUS

  • The focus here is keeping a tight midline and a straight bar path

  • Keeping the weights light and tempo controlled enables you to better feel out those two points of performance

MOVEMENT PREP

With Empty Barbell: 

20 Second Dip Position Hold 

15 Second Dip Overhead Hold 

10 Pausing Dips (1 Second) 

5 Receiving Position Strict Presses

Then..

3 Sets of 3: 

Very Light Warmup Sets

Then..

Begin 3x3 Working Sets