Call Us When You’ve Made Up Your Mind

I’ll often give a lifter who is deliberating whether or not to make another attempt at a heavy effort some silly advice. “Well, decide you’re going to make it before you try it.” It seems silly, because the point of their whole deliberation is they don’t know whether they can make the lift or not. If they knew they could make it, there wouldn’t be a question.

I stand by my advice. 

The way I see it is if you’re making a fringe-level effort, the only chance for success is an attempt that includes the conviction that you can do it. While you can surely have conviction and still fail, you can’t mathematically perform your best while simultaneously not believing you can. 

When it comes to accomplishing your most difficult work, conviction is necessary but not sufficient. This advice isn’t just for heavy back squats, either. The macro representation still holds true. Hell, the act of getting healthy and fit in general is inherently difficult. I’d argue it’s so difficult that you shouldn’t attempt it until you “decide you’re going to make it before you try it.”

Once you’ve made up your mind, text DEUCE to 855-909-1350. 



Daily at Home GPP Coaching Video 

6/19/20 WOD


Progressive Volume Work:

Complete 3 rounds for quality of:

:60 Glute Bridge Iso Hold + 18 Sliding Hamstring Curls

9 (Top) Half Dips + 9 (Bottom) Half Dips + 9 Dips

15 Split Squats (Left) + 15 Jumping Lunges

15 Split Squats (Right) + 15 Jumping Lunges


Threshold Training:

Complete 5 rounds for time of:

300yd Shuttle (50yd o/b)

5 Burpees

200yd Shuttle (50yd o/b)

5 Burpees


**Rounds begin every 3 minutes


Complete 6 rounds of the following complex for load: 

1 Snatch High Pull 

1 Power Snatch 

2 Overhead Squats

-Rest as Needed-


Then, complete 3 rounds for time of:

1000m Row

50 Squats

10 Clean & Jerks (135/95)



Pull Ups


Then, complete 3 rounds for quality of:

12 Plate Sit Ups

 8 Single Leg Lateral Plyos


Then, AMRAP 10

1, 2, 3, 4… 

 Barbell Thrusters (95/65)  

 Sit Ups


*At 5 minutes, complete 1 bull run.


Complete 4 rounds for quality of:

12 Single Arm Floor Press (ea)

12 Single Arm Bent Over Rows (ea)

12 Pike Push Ups


Then, complete the following for time:

1 Mile Run

20 Pull Ups

20 Push Ups

20 Toes-to-Bar

20 Alt DB Snatches