Announcements
Motivation
On Saturday I went mountain biking with my Father-In-Law.  While we were riding we talked about his recent trip to Yellowstone and Zion’s National Parks.  He talked about the repelling trip that they did in Zion’s.  It was an all day drip through one of the slot canyons.  If you have never been to Zion’s try to imagine being in a narrow passage with rock slap that extend thousands of feet straight up on either side of you.  It is quite amazing.  Because of the narrow canyons water will sit at bottom of some of the repels.  My Father-In Law described repelling into some of this water, having to disconnect from the harness, and swim 15-20 feet to get out.  The water is often stagnant and quite disgusting.  He made the comment of how amazingly easy it became to lower yourself an swim in the water as the day went on.  We talked about how easy positive and negative actions become easier as they are repeated.  We lose sight of what filth we will put ourselves into or allow our minds to think or view as we repeatedly do it.  I challenge each of us to pick one negative aspect of our life and quite doing it.  I also challenge us to keep strong with the burpee challenge.  It will become easier with time and we will see positive benefits from it.

Strength

Thrusters are a great core to extremity dynamic movement.  So much stabilization need in the front squat and then the transition to the push press.  Elbows up, knees out, drive the hips, squeeze you glutes as much as possible, and press overhead.  Do something amazing today.

Workout Strategy
 
Workout of the Day
Strength of the Day                                                Thruster: 10 minutes to establish a 5 rep max
Level 1: 5 Rounds:

7 Burpees

5 Front Squat @95/65# 

7 Burpees

*rest 1 minute between rounds

Level 2:5 Rounds:

7 Burpees

5 Front Squat @115/85#

7 Burpees

*rest 1 minute between rounds

Level 3: 5 Rounds:

10 Burpees

5 Front Squat @155/115# (Must take from ground)

10 Burpees

*rest 1 minute between rounds

Level 4:  

5 Rounds:

10 Burpees

5 Front Squat @205/155# (Must take from ground)

10 Burpees

*rest 1 minute between rounds

To Get more Awesome: 23 Toes to Bar, Knees to elbow, leg raises (remember to activate your shoulders)