Level 1

6 Rounds

100 meter 65% Sprint Every 2 minutes

then:

21-15-9

Deadlift, 95/65#

Wall Balls. 14/10#

Level 2

6 Rounds

100 meter 80% Sprint Every 2 minutes

then:

21-15-9

Deadlift, 135/95#

Wall Balls. 14/10#

Level 3

6 Rounds

100 meter Sprint Every 2 minutes

then:

21-15-9

Deadlift, 155/115#

Wall Balls. 20/14#

Level 4 Rx

6 Rounds

100 meter Sprint Every 2 minutes

then:

21-15-9

Deadlift, 185/135#

Wall Balls. 20/14#

Motivation

Direction and a purpose.  Tuesday night at my son’s Boy Scout meeting we did a hike.  Over the past few weeks we have been working on estimating distances and working on our pace count.  Last week we had the boys make Ranger Beads to help them keep track of their distance.  During this hike their challenge was to estimate the distance of the hike.  Normally taking 7 eleven year old boys on a hike can be a noisy adventure.  This was the quietest hike I have been on with these boys.  On the way out 5 of the 7 boys were able to estimate the distance within 300 feet.  Not to bad considering the terrain and the hike was a little over a mile.  On the return they did even better with most of them coming within 200 feet.  It is rewarding to see the boys do so well on such a task.  What can our youth of today do if we give them the right direction and purpose?

Strength

Bench Press 5 sets of 7 reps

Strategy

Sprints should be max efforts.  I say should because any max effort should be down in a smart manner.  This is why level 1 and 2 are given a percentage of max effort.  This is to reduce the risk. On the second portion of the workout make sure you are not holding our breath.  Learn to control your breathing and life will be better.

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