Curtis P. – Hang Power Clean, Lunge, Lunge, Push Press = 1 rep
Mr. Spectacular – KB squat clean and press, walk out on hands to push up = 1 rep
Looks like this: 1 push up, 1 curtis p. 1 mr. spectacular; 2 push ups, 2 curtis p. 2x mr. spectacular…up to 5 then back down to 1 for time.
Notes: Curtis P. is a complex I picked up from Mtn Athlete and on Rob’s website he talks about how it got the name Curtis P. He also jokes about how people who do the complex come to hate Curtis P. and don’t even know the guy! That makes me laugh, cause I hate him too, in a good way. Mr. Spectacular is a complex that I think comes from Gym Jones, but I’m not sure, it might have been Mtn Athlete too…mmmmmm, it’s all starting to blur together.
Both involve variations of cleans, and pressing over head. We went pretty light on these for everyone and it starts to blur the line of muscle vs. lung failure. Which one gives out first the muscle or the wind? Some crazy person in the gym actually wanted to do 3 full rounds of it! That’s a tough hour right there!
And now, I get a little more intense.
“Improving is a question of attention and energy. If a goal is important, pay attention every hour of every day, not just one hour 3x/week. If you decide it’s more important pay attention every minute of every hour of every day. If you assign your goal even more significance you must pay attention every second of every minute of every hour of every day, and sustain your awareness for weeks and months at a time. There is no other secret…” M.F.T.
Those are tough words to live by, and I can’t think of any better way to define what I believe. Where do you fall on this? It’s easy to say that “I want 5% body fat, deadlift 2x body weight…” but the question is how much time and attention am I willing to devote to the goal. Keep in mind this is an either/or situation. Time and energy is finite. You can only choose a limited number of things to devote this kind of time to, physical skills, work, kids, spouse, money…. Know the cost, know the rewards and be willing to accept the consiquences of the choice.
I hope everyone is well, see you all soon.
Thoughts, comments, concerns, questions are always welcome! Feel free to contact me with anything.