Yeah Burpees!!   Don’t let your partner down.
 
Motivation
There are two pains in life:
The Pain of Discipline
The Pain of Regret….you choose.
On Saturday we attended a dinner party at a friend’s home following the baptism of their little girl.  Served at the dinner was pizza and a variety of freshly baked treats.  I have been craving pizza for quite some time now.  We don’t have gluten (wheat, barley, or rye) in our home due to a few in the home who can not eat it.  Gluten can do a number on our digestive system.  However, I was hungry and still craving pizza.  I chose not to be disciplined and ate a few pieces of pizza and a couple of cookies.  Within an hour I was reminded of how much gluten can wreak havoc on my own digestive system and was feeling the physical pains of regret.  My mind was brought back to this quote.  While the pizza was great and the cookies even better it wasn’t worth it.  Here I am Sunday afternoon still feeling the negative effects of splurging.  How many other things do we do that have lasting negative consequences?  

Strength

Back Squat.  Work on better feet and knee positioning during the movement.

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                                                Back Squat: 5 repetitions at 80% of 5 rep max every 2 minutes for 10 minutes
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