Motivation
“Life does not come with a manual.  It comes with a Mother.”  Take this time to recognize all the important Women in your life.  For you Dads with daughters.  If you want to show your daughter that you love them, Love their Mother.  I’m grateful for the women in my life.  I love my Mother, my Wife, my Sister, and my Daughters.  They are a gift from God.  Angels that walk among us.  I’m grateful to all the mothers who are their children’s manual to life.  I hope you have a wonderful weekend.
Strength
Today is focused again on technique.  Get a feel of the pull from the ground to the bar passes the knees.  Then start your second pull by violently swinging your shoulders back and up as you jump.  All while keeping your arms locked out.  Don’t  bend your arms until you finish the second pull with shrugged shoulders.  Fast elbows at that point and rack the bar on your shoulders.  Lets make this smooth and feel the power.
 
Workout Strategy
We strategize and pace everything.  This one is no different.  The rower needs to be consistent.  If someone does the rower portion 10 seconds faster than me but has to take even one break on the Press then all advantage was lost.  Being consistent is the best approach to this workout.  I’d like you to pick a weight that you believe you can complete all 15 reps of press in without taking a break.  It should still be hard but not so heavy that you have to take a break after every 5.  My row pace was the same as my 5000 meter pace which is slower than my warm up pace.  The press is a PRESS, which means legs remained locked.  Keep that core engaged by squeezing your glutes as much as possible.  The bar needs to go to the full locked out position (meaning directly over your shoulders, hips, and heels).  At the down position the bar needs to touch your shoulders or chest.  Good technique will allow for good times.  The press should take no longer than a minute.  Take your 500 meter time and add one minute.  That need to be repeated for a total of five rounds.  Set a goal and do your best to beat it.
Workout of the Day
Strength of the Day                                                Power Clean: 5 every minute for 10 minutes
Level 1: 5 Rounds for time Row 500 Meters

15 Press, 45/22#

Level 2: 5 Rounds for time 

Row 500 Meters

15 Press, 55/33#

Level 3: 5 Rounds for time Row 500 Meters

15 Press, 65/45#

Level 4:5 Rounds for time 

Row 500 Meters

15 Press, 75/55#

Get more awesome: 3 minutes of Double Unders