Motivation
Last week was a tough week of workouts in the gym.  With the bombing of the Boston Marathon and the fertilizer plant explosion in Texas it was an emotional week for our Country as well.  Hopefully, we took the opportunity to do some self reflection on what is important to us.  The week ended with some good news.  The capture of the second bomber and great news for one of our gym members, Peaches, found out that her Husband’s sister is a bone marrow match for him.  A date for the bone marrow transplant has not been scheduled yet but that is great news.  It has been so uplifting seeing so many of you rally around Peaches and her family during this very trying time.  
How do we find peace and happiness?  I am a very opinionated person.  Lately, I have found a lot of peace in being less vocal about my opinion.  Instead, spending more time listening to people.  Trying to understand what experiences they have had to form their thoughts.  And the peace stays with me as I look at ways to understand them and work with them instead of against them.  Imagine if we all worked towards helping one another.  I don’t mean setting aside our beliefs, I mean simply looking at people as people and finding ways to help brighten everyone’s day that we come in contact with.
Strength
Hang Snatch.  We want to keep the weight on the lighter side today to work on technique.  We need to keep our arms locked as long as possible and keep the bar as close to our body throughout the movement.  Make sure you are not pressing the bar at all.
 
Workout Strategy
Look at this workout in two parts for the purpose of strategy.  Running, which is what we call a mono structural movement and then the two movements of Toes to bar and Push Jerk.  We should plan on the movements taking us less than two minutes per round.  The push jerk should be done at a weight that is heavy but we can do all 7 each round.  Be efficient on the Push Jerk.  Feet need to start hip width a part.  Have your elbows high so you can jump the weight off of your shoulders.  The Toes to Bar will probably be the harder of the two movements.  Plan on these taking 60-75 seconds and break them up and plan rest accordingly.  We should plan to run the 400 meter at our recent 800 meter pace.  The workout should be done in 13 minutes and 30 seconds or less.  Level 3 and level 4 athletes should strive for under 11 minutes.
Workout of the Day
Strength of the Day                                                Hang Snatch: 3 every 30 seconds for 5 minutes
Level 1: 

 

3 Rounds 

Run 400 Meters

10 Knee Raises

7 Push Jerks

Level 2: 

 

3 Rounds 

Run 400 Meters

10 Toes to Bar

7 Push Jerks, 95/65#

Level 3:

 

3 Rounds

Run 400 Meters

15 Toes to Bar

7 Push Jerks, 115/75#

Level 4:

 

3 Rounds 

Run 400 Meters

20 Toes to Bar

7 Push Jerks, 155/105#

Get more awesome: 3 minute plank hold