I hope you had a busy fun weekend like we did.  I love any Holiday that brings family and friends together.  
Strength of the Day
Today’s strength will consist of 5 sets.  Each set will have 3 hang Power Cleans.  After the third hang Power Clean you will complete 1 Push Jerk.  This is meant to be a strength.  So lets load up some weight and be awesome.
Workout Strategy
All levels will do the same workout today.  Today is a test to see where you are.  Your level today will be based on the time in which you can complete the workout.  Only three movements: running, ab mat sit ups, and push ups.   The push up is the movement that I want the most focus on.  If you are doing push ups on the ground then you must follow the following standard.  I only want your chest to touch the ground.  No knees or hips.  If you are unable to do this then you need to use on of the adjustable bars and put it at a height where you can lower yourself to where your chest touches and your body stays in a rigid plank position.  This means a straight line from your ankles to your shoulders.  This is a movement that tests no only upper body strength but core strength and is vital to all the high speed ballistic movements that we make.  We must get better at this movement.  The complete movement for the ab mat sit ups is to touch the ground with both hands above your head and both hands in front of your feet while your legs are in the butterfly position.  For the running, I want you to focus on picking up your knees more and not let your heel hit the ground first.  Here is a pace that you can use to finish at Level 2.  4 minutes to run the 800 (8 minute mile pace) 2 minutes to complete 50 sit ups, 1 minute to complete 25 push ups, 2 minutes to run the 400 (8 minute mile pace).  If you can maintain that pace for both sets of sit ups and push ups then you will finish in under 16 minutes.  For the women 5 minutes to run the 800 (10 minute mile pace) 2 minutes to complete 50 sit ups, 1 minute 45 seconds to complete 25 push ups, 2 minutes 30 seconds to run the 400 (8 minute mile pace).  If you can maintain that pace for both sets of sit ups and push ups then you will finish in under 20 minutes.  Remember you need to have a plan for every workout.  To get the most out of your workout you need to come both physically and mentally prepared.
Workout of the Day
Strength of the Day                                                5 sets of 3 Repetitions – Hi-Hang Clean +1 Push Jerk
Level 1: For timeRun 800 Meters

50 Ab Mat Sit Ups

25 Push Ups

Run 400 meters

50 Ab Mat Sit Ups

25 Push Ups

Run 800 Meters

 

* Takes more than 16/20 minutes

Level 2: For timeRun 800 Meters

50 Ab Mat Sit Ups

25 Push Ups

Run 400 meters

50 Ab Mat Sit Ups

25 Push Ups

Run 800 Meters

 

* Must complete in sub 16/20 minutes to be level 2

Level 3: For timeRun 800 Meters

50 Ab Mat Sit Ups

25 Push Ups

Run 400 meters

50 Ab Mat Sit Ups

25 Push Ups

Run 800 Meters

 

* Must complete in sub 14/18 minutes to be level 4

Level 4: For timeRun 800 Meters

50 Ab Mat Sit Ups

25 Push Ups

Run 400 meters

50 Ab Mat Sit Ups

25 Push Ups

Run 800 Meters

 

* Must complete in sub 12/16 minutes to be level 4

Get more awesome: 43 Supermans