(03.08.21) More than Marginal Gains

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Stray Cat, Walkman, Danish


Cool, crisp, dry morning at the Lightning Rod. 4 HIMs got in the work and now ready to take on the week!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15
  • Windmill x 10 IC
  • Imperial Walkers x 10 IC
  • Monkey Humpers x 10 IC


> 4 stations of work (ladder down 10 reps from 50)

Station 1 (Center of the Field)

  • 50 Merkins
  • Mosey to Station 2

Station 2 (Parking Lot)

  • 50 Squat to side Crunch
  • Mosey to Station 3

Station 3 (Bench Courtyard)

  • 50 Box Jumps
  • Mosey to Station 4

Station 4 (Stadium Bleachers)

  • Tricep Dips
  • Mosey back to Station 1
  • Drop 10 reps and repeat stations, finish last round with 10 reps


  • Small Flutter Kicks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Hold Six Inches
  • LBCs x 15 IC
  • LBX x 15 IC


In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

But Brailsford and his team didn’t stop there. They searched for 1 percent improvements in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel, and teaching riders the best way to wash their hands to avoid infection. They searched for 1 percent
improvements everywhere.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh