Announcement:
Friday October 4th we will be having a BBQ potluck and family movie night.  The BBQ will start at 5:30 pm.  We will use the small gym to play “Epic” for the kids at 6:00 pm.  Come meet others from the gym and show the rest of your family where you workout.
The Burpee Challenge shirts are at the screen printer and should be done this week.  The showers are closer to being finished.   
Motivation
“Can you Imagine what I would do if I could do all I can.” Sun Tzu
I have been pondering this quote since late last week.  It gives me motivation to work harder.  I know that I fall well short of doing all that I can.  I know that I am capable of doing more.  How do we become great?  I don’t think great people do great things all the time.  I think great people do the common uncommonly well and consistently.  I believe they are disciplined in their thoughts and actions.  They do all they can.  Let us look at improving one aspect of our lives.  What could we do at the start of each day that would make our day better?  Could we eat better.  Can we force ourselves to get up earlier?  Can we force ourselves to be happy.  Do it everyday and see the results.  If it works then continue to do it.  We must do more.  
 
Strength
Does your overhead squat need some work?  Where do you have difficulty with the movement?  Are we doing little things daily to help us improve our position?  Focus on doing the movement as well as possible.   
 Workout Strategy
 While this is a max effort sprint interval workout day let us look at the two movements.  Weighted step ups and knees to elbows or toes to bar.  Because of the weight doing the weighted step ups for the entire minute will be difficult.  Do your best.  We expect to see sharp drop offs in scores from round to round because of the max efforts.  Do not game this workout and stop early during the minute.  Weighted step ups should be heavy but may be limited to your ability to hold the front rack position.  We will not do the back rack position for safety reasons.  For the knees to elbows holding on to the bar for an entire minute while doing the movement is unrealistic for most.  Come up with a strategy to spend as much time on the bar as possible.  Again we should not see you getting the same score from round to round.  These kind of workout days give us a good measurement of strength and muscular endurance.  How strong are we and how well does our body recover.
 
Workout of the Day
Strength of the Day                                                Overhead Squat: 5 EMOM 10 minutes
Level 1:5 rounds for total reps of:1 min. ME Weighted Step-ups (alternating) on 16? box
30 seconds Rest
1 min. ME K2E
30 seconds Rest
Level 2:5 rounds for total reps of:1 min. ME Weighted Step-ups 65/53# (alternating) on 16? box
30 seconds Rest
1 min. ME K2E
30 seconds Rest
Level 3:  5 rounds for total reps of:1 min. ME Weighted Step-ups 95/65# (alternating) on 20? box
30 seconds Rest
1 min. ME T2B
30 seconds Rest

 

* Less than 170 Reps qualifies for Level 3

Level 4:5 rounds for total reps of:1 min. ME Weighted Step-ups 95/65# (alternating) on 20? box
30 seconds Rest
1 min. ME T2B
30 seconds Rest

 

* 170 Reps qualifies for Level 4

Get more awesome:  Max Rep Pushups, one set on x1x1 count.