As Many Reps as Possible by Jason Khalipa

Author:Jason Khalipa [Khalipa, Jason]
Language: eng
Format: epub
ISBN: 9781684019816
Publisher: Mascot Books
Published: 2019-01-02T18:30:00+00:00

Reader Exercise

Mindfulness AMRAP – 10 minutes:

Set a clock for ten minutes and start with a blank sheet of paper. Draw two large circles on the paper. Over the circle on the right, write “Out of my control.” Over the circle on the left, write “In my control.” Before the clock starts, identify an area in your life that may be causing you stress. Whether it is work, business, competing, relationship, etc. Then start the clock. For ten minutes write down what is in vs. out of your control in the respective circles. The out-of-control circle may fill up fast while the in-control circle may only have a few items. Don’t worry, that’s normal. The lesson is in the identification process. Once you are done, look at the lists and start to focus solely on what you can control. Let everything else go. You will be amazed at how different you will feel after reflecting on how much thought you place on things you have no control over. Once you stop worrying about things outside of your control you will unlock unbelievable potential previously unexplored.

Physical AMRAP – 8 minutes:

Set a clock for eight minutes and perform as many rounds as possible of ten push-ups and twenty air squats.

To perform the air squat, start standing with your feet at about your shoulder’s width apart, heels down, and feet slightly turned out. First, send your hips back almost as if you were sitting into a chair while simultaneously bending your knees. Continue to sit until the crease of your hip is below the top of your knee or “below parallel.” Once to proper depth, stand back to full extension by pressing through your heels and extending your legs.

Jason’s Pro-Tip: Remember, if you need assistance in the push-up you can perform this exercise from your knees. In the air squat, if you are unable to squat to the depth described above without discomfort you should only go as low as you are able. As you get more accustomed to the squat, your body will adapt to this new range of motion.

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