Level 1

10 minute As Many Reps As Possible:

1 Power Clean : 1 Burpee

2 Power Cleans : 2 Burpees

3 Power Cleans : 3 Burpees

4 Power Cleans: 4 Burpees

and so forth…

Power Clean 65/45#

Level 2

10 minute As Many Reps As Possible:

1 Power Clean : 1 Burpee

2 Power Cleans : 2 Burpees

3 Power Cleans : 3 Burpees

4 Power Cleans: 4 Burpees

and so forth…

Power Clean 95/65#

Level 3

10 minute As Many Reps As Possible:

1 Power Clean : 1 Burpee

2 Power Cleans : 2 Burpees

3 Power Cleans : 3 Burpees

4 Power Cleans: 4 Burpees

and so forth…

Power Clean 115/75#

Level 4 Rx

10 minute As Many Reps As Possible:

1 Power Clean : 1 Burpee

2 Power Cleans : 2 Burpees

3 Power Cleans : 3 Burpees

4 Power Cleans: 4 Burpees

and so forth…

Power Clean 135/95#

Motivation

I am grateful for those who sacrifice their lives in the service of others.  I am grateful for my Mother who committed herself to her family and her career.  She is currently the Assistant Superintendent, Special Education of the Tustin Unified SD.  Her entire career has been serving those with Special Needs.  My Father served 20 years in United States Marine Corps.  Their example and love for others shaped who I am and who I strive to be today.  May we look to love and care for those around us more deeply.  May we recognize the love that others have shown towards us.  May we appreciate their sacrifices for us.  As Christmas is a time to be with family and celebrate the birth of a child, Easter is a time to reflect on that child’s life and what he did for each and everyone of us.  To remember those in our lives who have sacrificed for us to lighten our burdens.  Religious or not the principles resonate with all of us.  Love, respect, and sacrifice for others.  Three traits understood and valued by all people and cultures.  Thank you to each and everyone of you for your examples to me.

Strength

1 Rep Max Back Squat (15 minutes)

Strategy

We will be starting some new programming in the coming weeks.  To do so we have developed some benchmark workouts to help measure your progress.  This is exciting times.  Our programming has evolved a few times over the past five years with each new update a benefit to you.  We are finding better ways to train.  You are getting more out of your workouts.  Today’s test starts with a 1 repetition max effort Back Squat.  You will have 15 minutes to establish this.  Today’s workout will require a good amount of strategy.  How long does it take to do a Power Clean?  There are several different answers here.  Once my hands are on the bar it takes me about 2 seconds to complete.  If I drop the bar, how long will it take me to get my hands back on the bar.  What if I don’t drop the bar and I do consecutive reps.  This will be faster but how many can I do before it has a negative effect?  Let us consider if we did 1 Power Clean at a time with the idea that I will have to do these and burpees for 10 minutes.  I would give myself 5 seconds per repetition.  Since Power Cleans are the more difficult movement for me I would use the same pace for my Burpees.  1 Burpee every 5 seconds.  I am gonna keep my eyes on the clock and stay on the pace throughout the workout.  Say I decide to do touch and go power cleans.  I know I can do one every 2 seconds.  I would use the remaining time to rest (6 seconds if I did two and 9 seconds if I did three) because I know I won’t be able to hold that pace. You should pace this workout based on your weakest movement.  If Burpees are your weak link than pace your Power Cleans on that pace.  If you rush the Power Cleans it will only hurt your burpees that much more.  Based on my strategy I should be able to complete 120 repetitions.  At the 2:30 mark I should be at 30 reps (completed the round of 5:5) and at the 5:00 minute mark I should be at 60 reps  (4 reps into the round of 8:8)  I will be in the round of 11:11 at the end of the workout.  Where will you be.  Think and set a plan.  Then come with the motivation to execute the plan.  Time to get awesome.

Get more Awesome:  2 minutes of Flutter Kicks