Level 1

10 Rounds:

100 meter row

10 Press

Level 2

10 Rounds:

100 meter row

10 Press @ 55/33#

Level 3

10 Rounds:

100 meter row

10 Press @ 75/44#

Level 4 Rx

10 Rounds:

100 meter row

10 Press @ 95/65#

Motivation

Even a bad training day now is probably much better than you were a year ago.  On Monday after the strength portion of my workout I was pretty upset because I didn’t hit the numbers I wanted to.  I could have let this discourage me or make me question my training tactics.  Then I put the numbers into perspective.  Monday’s bad day I would have considered a really good day just a few months ago.  Don’t get down on yourself.  Put in the work and know that it will pay off in the long run.  We all have bad days.  A bad day in the gym is better than not going at all.  Stay strong and be awesome.

Strength

Yolk Walks

Strategy

This is a sprint then strength combo.  The rows should be fast but the press will be heavy and you will have to break them up.

Get more Awesome: 2 min bar hang / low back & hip mobility