Announcments
Saturday August 23rd we will do another training walk/run.  The location is to be determined but we will meet at 7:00 AM.  We meet at 8:00 this past Saturday and we all decided that meeting an hour early will help us beet the heat.  We would like all those participating in the Tough Mudder to attend.  Everyone is invited.  It is a go at your own pace fun get together.
Motivation
I’m not looking forward to the kids going back to school.  I have enjoyed my daily time cleaning the gym with Daniel.  While he has become self sufficient in his ability to clean the gym, I thoroughly enjoy working along side him.  Most days we work together to get the gym clean. It has been fun to see his confidence grow as he is learning to work.  He also has a better understanding of days when I come home tired.  Just last week he was telling Sarah how tired he was after working.  Sarah was able to use this as a teaching moment to point out how tired I must be after some late nights and early mornings.  His understanding has turned into action.  I have a bad habit of skipping meals.  Daniel brings me food nearly everyday when he comes in to clean the gym.  He has even started bringing me additional food for later in the evening since he realized that I don’t generally eat until I get home. It has been nice having Daniel take care of Dad.  What other ways can we improve our relationships with our kids, friends, and family.  Let us find ways to make life better.
Strength
Today we work on a drill that will help us improve the Snatch movement.  
 Workout Strategy
Today’s workout is a mixture of a heavy strength movement with a demanding cardiovascular movement.  We know that lifting heavy weights while breathing hard is very difficult.  You will need to keep your heart rate down to keep your breathing under control.  You will need a positive mind and strong mental focus to keep good form on the Deadlift. We have built the pacing into the workout for you.  The deadlift will take approximately 15 seconds.  This will leave you 75 seconds to complete the burpees.  Plenty of time to get the burpees done and catch your breath.  This will allow you to lift a relative heavy weight today.  80% of your 3 rep max.  The levels are determined by your ability to complete the workout with a deadlift weight greater than the numbers listed below.
Workout of the Day
Strength of the Day                                                EMOM for 5 Minutes: 5 Snatch Pulls
Level 1:  

 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max

8 Burpees

 

Level 2:  

 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max (>180/135#)

10 Burpees

 

Level 3:

 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max (>220/155#)

10 Burpees

 

Level 4: 


Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max (>310/225#)

10 Burpees

 

Glute / Hamstring Foam Roller