Motivation
 As I reported on Friday I planned on taking the boys hiking/camping.  I did a back pack check of the boys and discovered Dallin’s pack weighed what I thought would be to much for him.  He packed his own bag so I asked him what he had and what he might be able to take out.  To our amusement he removed is soccer trophy that he received from last season.  The things important to a six year old.  He also had three water bottles.  I told him I’d help him out and carry two of his bottles.  We left our home at 3:45.  With just a little Friday traffic on our way to Crystal Cove State Park we checked in at the Ranger Station at 4:30 and found out we were the only ones who had checked in to be camping.  We started our 2.5 mile hike to the campsite at 4:45.  Dallin instantly found a walking stick.  Within a few minutes and still within sight of our car Dallin asked, “Are we almost there.”  I told him that it would take us a little over an hour to reach the camp site.  Turns out a six year old doesn’t quite understand the concept of time.  About every five minutes Dallin would ask, “Dad? Do you know where we are?”  
“Yes,”  I would reply.  
Dallin then would say, “Are we almost there.”  
I would tell him how much longer I thought it would take.  This continued the entire hike.  We had a wonderful hike as we were in no hurry. We stopped so Dallin could blow his nose, throw rocks, or rest.  I’m glad Dallin was with us as it makes hiking and camping so much more interesting through the eyes of a six year old.  It still gets dark pretty early so nearly half the hike was done in the dark.  We talked about the stars as they became visible in the sky.  We watched as planes and helicopter lights moved through the sky.  When we arrived at the camp site we did some exploring.  Since we were the only ones there we tried to pick the best one.  The boys decided on a site and we put up our tent with the door facing the ocean.  The boys set up our sleeping bags and then we prepared dinner.  Two cans of chili, beef jerky, dried mango, and some pistachios.  We decided that when you hike out to your campsite, whatever you carry to eat is now by default paleo.  Right after dinner we were entertained by an amazing rise of the moon.  At first it looked like the far side of a Mountain was on fire.  I even thought and told the boys that I thought it was the fire that was raging in LA County.  Then Daniel said, “Dad…It’s the moon.”  We sat in awe as the moon came up.  It looked so large as it rose over the mountain.  The deep red color faded to white as it rose in the sky.  With the nearly full moon we went exploring using the moonlight to guide our way.  By 8:30 Dallin was begging to go to sleep.  Love that kid.  
To be continued….   
Strength
We are in the next phase of our Strength Cycle.  We are taking the strength and skill we received from our hard work during the last cycle and incorporating the dynamic Squat Clean.  Until you can Front Squat 95/65# for 5 sets of 10 you will not move on to Squat Cleans.  
Workout Strategy
Today is a sprint workout.  The dumbbell snatch is done with a single arm.  Alternating whenever you like, but try to evenly distribute the work load between arms.  The shuttle runs are very short so try to sprint them.  Remember the Snatch is done by creating power through the hips and shrug of the shoulder.  Think of starting a lawn mower and then shooting your hand straight up in the sky like you are eagerly asking a question.  Put your shoulder of the raised arm to your ear.
Workout of the Day
Strength of the Day                                                10 Front Squat EMOM for 5 minutes

or

5 Squat Cleans EMOM for 5 minutes

Level 1
 

40 Dumbbell Snatch

40 Yard Shuttle Run

30 Dumbbell Snatch

30 Yard Shuttle Run

20 Dumbbell Snatch

20 Yard Shuttle Run

10 Dumbbell Snatch

10 Yard Shuttle Run

Level 2
  

40 Dumbbell Snatch, 25/15#

40 Yard Shuttle Run

30 Dumbbell Snatch, 25/15#

30 Yard Shuttle Run

20 Dumbbell Snatch, 25/15#

20 Yard Shuttle Run

10 Dumbbell Snatch, 25/15#

10 Yard Shuttle Run

Level 3

 

40 Dumbbell Snatch, 35/20#

40 Yard Shuttle Run

30 Dumbbell Snatch, 35/20#

30 Yard Shuttle Run

20 Dumbbell Snatch, 35/20#

20 Yard Shuttle Run

10 Dumbbell Snatch, 35/20#

10 Yard Shuttle Run

Level 4


40 Dumbbell Snatch, 50/35#

40 Yard Shuttle Run

30 Dumbbell Snatch, 50/35#

30 Yard Shuttle Run

20 Dumbbell Snatch, 50/35#

20 Yard Shuttle Run

10 Dumbbell Snatch, 50/35#

10 Yard Shuttle Run

Get more awesome: 30 Hang Power Clean