Motivation
I hope you had a wonderful Monday.  I had a great Monday.  Sorry I missed all of you yesterday.  I would much rather have been at the gym.  I got to see modern medicine at work yesterday as my Father In Law went to the emergency room with heart attack symptoms.  I arrived at the hospital just before 9 am.   10 minutes after my arrival I got to witness what a Code Blue looks like.  Not so fun when it is your family member.  The staff did an amazing job (CPR, Defibrillator, and some drugs) and my Father In Law regained consciousness just a few minutes later.  He was taken immediately in for an angiogram where they found the 100% blocked left anterior descending artery (Widow Maker), opened it up, and put in a stent.  By 11 am he lay in the Cardiac ICU ordering lunch and telling us how good he felt.  I guess the pain meds hadn’t worn off yet because that was not a little man giving him chest compressions.  But, he wasn’t aware of that part of his morning.  Just prior to him setting off all the bells and whistles we had said a family prayer and a blessing had been given.  I am thankful for the hospital staff’s actions and grateful for the comfort of prayer.  I don’t normally bring up by own religious beliefs because I there is so much more we have in common despite our specific belief systems.  I am grateful for the power of prayer and the comfort it can provide at the most scary of moments in our life.  Let us eat healthy, workout, and express our love to those important to us.  Let us look for opportunities to serve anyone that may need some help.  Some prayer and meditation certainly couldn’t hurt.  Be awesome!!
Strength
No matter what level of athlete you are you need to be doing back squat and press.  No push press here.  Lock that core, maintain a good torso position and push.  
 
Workout Strategy
Today’s workout has two components.  First a three round high power output nonstop couplet.  No need to stop and rest today.  The weight on the Power Clean should be so that you can do all 10 each round without putting the bar down.  Just keep moving on the burpees.  Just remember to breath.  The second component is a 400 meter sprint.  Having rested for three minutes you should have regained your breath and are now ready to see what you can do for a single 400 meters.  This will be a good number to have for future workout reference as it shows what you are capable of even when you are tired.  First component should be done in less than 5 minutes.  I expect some to complete in less than 3 minutes.  Everyone should have a goal of completing a 400 meter sprint in less than 2 minutes.  Lets see how fast you are.
Workout of the Day
Strength of the Day                                                Day 2:

Back Squat: 10 reps EMOM for 5 minutes

Press: 5 Reps EMOM for 5 minutes

Level 1:  3 Rounds 

10 Hang Power Clean

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

Level 2:  3 Rounds 

10 Hang Power Clean, 95/55#

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

 

Level 3:3 Rounds 

10 Hang Power Clean, 115/75#

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

Level 4: 

 3 Rounds 

10 Hang Power Clean, 135/95#

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

To Get more Awesome: 4 minutes of Double Under Practice