When I say the word RITUAL, what do you think of?  You might think of some crazed witch doctor summoning some demons, or some hooded figures in a weird ceremony with candles.  There are definitely some groups and people that have some strange rituals they perform.  But rituals arent a bad thing.  They are ways of practicing or repeating steps that are important for some reason.  These rituals usually are to either show some sort of tradition or, more commonly, they are used to get you into a particular mindset to do something.  Watch people before they go to lift a heavy weight.  You will see them move through a series of steps before they touch the bar.  You might see them stomp their feet, pull their shoulders back, even let out a blast of a yell.  Then they go down to the bar and you might see them roll the bar in their hands a few times, then their butts bounce up and down exactly 3 times (it might be a different number depending on the person).  Then a big suck in of air, and FINALLY....they get to the actual lift.  This ritual is them getting themselves ready mentally to give their best performance of getting the weight up overhead. There can be whole group rituals like in the gym.  If you take my class you will see these.  I do the same set series of movements in the circle and then I will give you the same basic set up for the warm-up.  This isn't to bore you (although I do hear this from you on occasion lol).  The point is that it gets you focused on where you are and what you are there to do.  We come to the gym to get a good workout in.  You may have had a long day.  I want you to forget about all the crap that happened.  When we start the arm circles, you know you are here at the gym and it's your time to workout.  The whole start of the workout ritual to get you ready to get after it while you are here.  If the object is to have you in the right mindset to have a great day, go fast and lift heavy, then I want to try to put you in that place every day.  Yes, I know it doesn't always work, but it gets you closer than not doing it.  And guess what, during the OPEN when you got to warm up by yourself before your event, did you realize what you did?  Yep.  The warm-up ritual!  Rituals are important and can be very helpful as long as they don't become crutches or superstitions.  Use them to get you ready at any time and anywhere.  Get a morning ritual.  Get a bedtime ritual.  FIgure out the things that make you best and use them!:)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the Following:

3RM High Hang Snatch (15 min limit)

.......8 x 1 complex (3 rep high hang snatch)

*try to increase weight as needed to find a good movement 3RM for the day. 

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then...

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6 Rounds for time (12 min limit)

.......12 reps Sumo Dead Lift High Pull (115/75, wt to get 18-22UB)

.......8 reps Burpee Box Jump Over (30/24)

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MWOD:   foam roll low back and lats, banded shoulder external rotation, banded good mornings