Motivation
We know what is good and bad for us.  “There are two pains in life:  The pain of Discipline and the pain of Regret.  You choose.”  Sarah’s car recently had trouble starting.  I assumed it was the battery, but didn’t take it in to replace it.  On Monday morning she called me stranded at Morgan’s school because the car wouldn’t start.  It may look good to some people that I went to the school, jump started her car, and then went and got the battery replaced.   The reality is that I put my wife and kids in a bad position because I didn’t take care of the problem when I could have.  How often do we put things off?  Why do we do this?  This car scenario I would liken to our personal health.  Are there things you know you need to change to be healthier/happier.  Are we going to wait until we need to be jump started to make changes?  Make needed changes now.  It may be hard but the pain of regret (not fixing the car) was way worse then if I had just taken care of the problem before it left Sarah stranded.  Let us make this week awesome.
Strength
This week we are moving into our new strength protocol.  You will be performing 5 repetitions every 2 minutes for 5 sets.  These sets should be at least 20% heavier than our 10 rep sets.  
 
Workout Strategy
Repetition management will have to be at its finest today.  Coming up with a game plan will be crucial.  Here is what I recommend for our level 1 & 2 athletes.  Break up the wall balls into sets of 5 every 20-25 seconds.  Break up the pull ups into 4 or 5 manageable sets with a set rest (every 20-30 seconds).  Keep the box jumps at a steady non stop rhythm.  Since the Snatch is alternating arms you can keep these moving steady by bringing the weight down controlled keeping your back in an upright static position, knees bent into a good setup to go right into the next movement.  The advice for level 3&4 athletes.  Do 20 wall per minute.  Sets of 10 reps every 30 seconds to stay fresh for the pull ups.  Pull ups you can do 10 every 30 seconds, but don’t be surprised if these drop to sets of 5.  Just keep your breaks short.  You need to keep moving on the box jumps.  Focus on a good hip drive and you will be able to cruise through the Snatch.  If you don’t cruise through the Snatches then you went to heavy.
Workout of the Day
Strength of the Day                                                 Day 1 or 2
Level 1:

 

For Time

40 Wall Ball, 14/10#

40 Ring Rows

30 Box Jumps, 20/16

30 DB Snatch (Alternating Arms)

Level 2:

 

 

For Time

60 Wall Ball, 20/14#

15 Pull Ups

40 Box Jumps, 20/16

30 DB Snatch (Alternating Arms) 25/15#

Level 3:

 

For Time

60 Wall Ball, 20/14#

30 Pull Ups

40 Box Jumps, 24/20

30 DB Snatch (Alternating Arms) 35/20#

Level 4: 

For Time

60 Wall Ball, 20/14#

50 Pull Ups

40 Box Jumps, 24/20

30 DB Snatch (Alternating Arms) 45/30#

Get more awesome: 3 rounds of 15 Ab Mat sit ups and 15 super mans.