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Motivation
Life’s little gems.  Sunday night our little 3 year old Ryan got a hold of a pair of scissors.  It was so sad to see most of her long curly hair gone.  It was a good learning moment for me as a parent.  The first thing I did was scold her for cutting her hair.  Then as some time had passed I realized she wasn’t upset about it.  She had made the choice to cut her own hair.  Was it wrong for her to cut her hair?  I’m sure this will not be the last time she comes home with hair style we don’t initially approve of, but is it wrong?  I had cut my son’s Daniel hair earlier in the day and she probably thought she could do it on her own.  The nice thing is that hair grows back.  We can learn from our choices.  I hope that she doesn’t want to cut her own hair again.  As a parent I realized that I can’t make all the decisions for our kids but I can show them love regardless of their choices.  I know I will not approve of all their choices, but I also know I will not love them any less for any of their choices.  Of course we took pictures of Ryan after her first hair cut.  Another funny family story.  

Strength

Press – 5 Reps every minute for 5 minutes

Workout Strategy
Todays workout is designed to be done in less than 15 minutes.  The movements should be heavy today.  If you can do 30 KettleBell swings in a row then the weight is to light.  I like to break down each movement and have goal to accomplish each task.  When you stay on pace and you are hitting intermittent goals then you are constantly winning.  Winning is good when you start to get tired.  Here is an example of a pace to use if the weight is challenging.
30 KettleBell Swings – 2 minutes or 10 repetitions every 40 seconds
30 Wall Ball Shots – 2 minutes or 10 repetitions every 40 seconds
30 Ring Rows or Pull Ups – 2 minutes or 10 every 40 seconds
Row 1,000 meters – 4-5 minutes
20 KettleBell Swings – 1 minute 30 seconds or 10 repetitions every 45 seconds
20 Wall Ball Shots – 1 minute 30 seconds or 10 repetitions every 45 seconds
20 Ring Rows or Pull Ups – 1 minute 30 seconds or 10 every 45 seconds
The goal behind every workout is to finish strong and come as close to muscle fatigue failure at the end.  If you hit muscle failure in the middle of the workout you will need a lot of time to recover to keep doing the movement.  The idea is to have planned rest that is just long enough to recover and avoid hitting muscle failure.  You should feel under control without being winded through the rowing portion of this workout.  Once you have finished the row then you can assess how your muscles and cardio are doing.  Still keep a pace, but if you are feeling good, now is the time to push it.  Everyone feels good at the beginning of the workout.  That is not the time to see how fast you can go.  Finish strong.
Workout of the Day
Strength of the Day                                                Press: 5 Rep EMOM
Level 1:  

30 KettleBell Swings 

30 Wall Ball Shots 

30 Ring Rows

Row 1,000 meters

20 KettleBell Swings 

20 Wall Ball Shots 

20 Ring Rows


Level 2:  

30 KettleBell Swings 44/26#

30 Wall Ball Shots 14/10#

10 Pull Ups

Row 1,000 meters

20 KettleBell Swings 44/26#

20 Wall Ball Shots 14/10#

5 Pull Ups

 

Level 3:  

30 KettleBell Swings 52/36#

30 Wall Ball Shots 20/14#

30 Pull Ups

Row 1,000 meters

20 KettleBell Swings 52/36#

20 Wall Ball Shots 20/14#

20 Pull Ups

 

 

 

Level 4:
 

30 KettleBell Swings 70/52#

30 Wall Ball Shots 20/14#

30 Chest to Bar Pull Ups

Row 1,000 meters

20 KettleBell Swings 70/52#

20 Wall Ball Shots 20/14#

20 Chest to Bar Pull Ups

 

 

To Get more Awesome: 128 second plank hold