Three Tips to Being Better Today then You Were Yesterday

By: Derek Wellock

  1. You need to make sure you attack each day with purpose.  Don’t just wake up and go through the motions.  Make sure you have a plan and when you wake up you get after that plan.  Remember small steps climb mountains.  So making small and consistent steps forward everyday will help you achieve any goals you might have.
  2. Do NOT be afraid to make mistakes.  Only be scared of repeating them.  Some of the greatest growths in my life came from making a mistake.
  3. Surround yourself with people better then you.  You are only the average of the 5 people you surround yourself with.  So the better the people who are around you the better you will become.

If you actually take this to heart and apply it every single day you wake up, you will be surprised how much better you were today then yesterday.





Warm Up:

3 Rounds: 15/12 Cal, 10 Pushups, 30 sec plank

Finish with: 20 leg swings each, 15 PVC PT, GM



Bench 7×1 EMOM Heavy.

Lean: No Strength





75 Air Squats
50/40 Cal Bike
40 T2B
30 Hang Power Cleans 135/95
20 Front Squats 135/95
10 S2OH 135/95

Adv: Fat Bar


Welded Lean

30 Min AMRAP
400m Run
40 Russian Twists 20/16
40 Med Ball Slams 20/16
40 DU


Mobility of the day: Anterior Compartment Smash (pg. 264)

Improves: Bench Press and Overhead Position