Attitude Is Everything!

By: Jacob Wellock

Anytime we walk into the gym we can choose to have a good attitude or a bad attitude. The decision is yours. Between you and me, I think we both know which one will yield better results.

An example of having a positive attitude is that when I was writing this, I had finished the blog and was clicking save. Suddenly, Word decided to “quit unexpectedly” right when I hit the save button and nothing got saved. So here I am rewriting this blog. Now I had two options when that happened.

  1. Yell profanities, throw my computer, stop writing the blog, then call up my friend Mr. Gates and chew his ass about this OR……
  2. Yell profanity in my head, take a step back (more like roll in my chair) take a big breath, complain for one second, boom…write a better blog.


I chose to be the better man and go with the latter and let Bill continue to have a good day.


Not everyone can be a happy go lucky jolly fellow 100% of the time all the time, but the closer you get to that percentage, the less stressed you will be. Like me just now, you are directly in control of your actions. Having that control will dictate your long term or short term future, or someone else’s future (cough cough…Bill…cough).


You are going to have bad days, hell you are going to have terrible days, but when you analyze your situation and take a big breath, it is probably less stressful than you might think. Take control of your situation and get as close to that 100% as you can.


What is your %?





Warm Up:

25/20 Cal Machine

2 Rounds: 12 Thrusters Barbell/DB, 30 sec plank, 10 pushups

Finish with: 1 Min Banded Front Rack each side



Push Jerk 6×3 Increase in weight
Every 1:30

Lean: No Strength 40 Min Time Cap





For Time:
200m-200m-200m-200m Run
Power Snatches 95/65
Toes to Bar


Welded Lean

100 Air Squats
90 Cals Row
80 Situps
70 Cal Bike
60 KB Swings 53/35
50 Cal Ski
40 KB Lunges 53/44
30 Cal Machine
20 Plank to Push Ups
10 Burpees


Mobility Of the Day: Suprapatella Smash (pg.327)

Improves: Knee Pain, Knee Mechanics and Function




Strengthen & Lengthen

6 to 7am

7 to 8am



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