Motivation
I worked with one of our new teenagers this morning.  A five foot ten inch 175# 14 year old.  It was a humbling day for myself as a coach.  I love working with kids and teenagers.  I usually do a good job of connecting with them and getting them to do things they didn’t believe they could do.  They become excited and you can see the confidence emanating.  Today, was different.  This young man has so ingrained in his mind that he is weak that he won’t even allow himself to recognize that he is strong and doing the movement properly.  We were doing KB swings and jumping pull ups.  Even with repeated success he would not accept that he could do it.  He kept saying, “but it is going to be so hard.”  On the jumping pull ups we went to a bar and he said, “I can’t do that.”  Then did the movement with ease.  When I pointed this out and even another member told him how awesome that was and easy it looked he said, “But that was only one.”  I am grateful this young man is coming and trying to improve but it reaffirms the importance of positive self talk.  He exhibited the extreme side of being self defeating.  Yet, if we allow even a small degree of negativity we run the risk of it taking over.  Do your best to keep any and all negative self talk out of your head.  Be awesome.
Strength
Light Weight Overhead Squats:  you will do three repetitions every 30 seconds for 10 minutes.  Lot of repetitions today.  I want the focus to be on perfect technique and improving our bottom position and shoulder position.
Workout Strategy
While only 7 minutes today you will need to pace this one.  Last week we did a workout that hand jump split lunges, KB Swings, and Thruster with 2 minute breaks.  Last week my total work time for the four rounds was 7.35.  No set breaks today.  This makes me a little nervous but allows me to relate the two and learn from prior experience.  It will be very easy to start fast and end up standing around the last 3 minutes.  You will need to think of a strategy that will consist of breaking up the lunges with planned set breaks.  Don’t be afraid to adjust the plan as the workout goes…. just don’t get lost in your breaks.  
Workout of the Day
Strength of the Day                                             Overhead Squat: 3 repetitions every 30 seconds for 10 minutes
Level 1: 7 minute As Many Rounds As Possible

 

7 Hang Power Cleans 

20 Jump Split Lunges

Rest 2 minutes – then:

800 meter run

Level 2: 7 minute As Many Rounds As Possible

 

7 Hang Power Cleans 95/65#

25 Jump Split Lunges

Rest 2 minutes – then:

800 meter run

Level 4:7 minute As Many Rounds As Possible

 

7 Hang Power Cleans 115/75#

30 Jump Split Lunges

Rest 2 minutes – then:

800 meter run (Must run in 4.00 or less)

Level 4: 7 minute As Many Rounds As Possible

 

7 Hang Power Cleans 155/105#

30 Jump Split Lunges

Rest 2 minutes – then:

800 meter run (Must run in 3.45 or less)

Get Awesome: 5 Minutes of Double Under Practice