Level 1

For Time

15-10-5

Thrusters

Ab Mat Sit Ups x2

Level 2

For Time

15-10-5

Thrusters, 75/45#

Ab Mat Sit Ups x2

Level 3

For Time

15-10-5

Thrusters, 115/75#

GHD Sit Ups / Ab Mat Sit Ups x2

Level 4 Rx

For Time

15-10-5

Thrusters, 155/95#

GHD Sit Ups / Ab Mat Sit Ups x2

Motivation

I love the rain.  On saturday morning I was driving Morgan to her soccer game in Brea.  We could see snow capped mountains in the distance.  The rain brought snow to our local mountains and cleared the air so we could see them.  There is beauty all around us.  Let us learn to be grateful for everything that comes our way.  This holiday season is one of the best I have had in many years.  What is the difference.  I wanted to enjoy the holidays this year.  For many years what I experienced as a Police Officer really bummed me out during the holidays.  I saw so much grief and tragedy that I didn’t allow myself to enjoy the season.  What we want out of life stems largely in how we choose to view it.  It is not always easy but it is possible.  We have been reading our kids Christmas stories each morning this month.  Many of the stories are about sacrifice for others.  It is about finding joy in our hardships.  They are about seeing the beauty that surrounds us.  One story was about a Jewish man in New York who loved the idea of Santa Clause.  He loved what it symbolized to young children.  One year he went to the post office that stores all the letters sent to Santa Clause.  He read through the letters and was at first discouraged by the greed.  As he continued to read he found heart felt letters from children that didn’t ask for anything personally but asked for help for their family.  He picked out these needy children.  He then sent them a telegram back as though he was Santa telling them that he would visit them on Christmas Day.  The first year he visited a dozen families.  Over the year this grew and grew.  Toy manufactures heard of this man and started sending him cartons of toys.  When I was in New York last week my Uncle pointed out the post office where these letters go and told us about the group that has continued the tradition of this one man.  There is much good that can be done in this world.  We can do it.  We can change the world.  Enjoy the rain.  Be awesome.

Strength

Deadlift

Strategy

This workout is designed to be done very quickly. Ideally you could do all 15 reps straight though it should be very taxing. Form on your Thruster is crucial. Remember, the bar starts in the front rack position with elbows high like a Front Squat. When you are about 6-8 inches from coming back up to full hip extension you should violently drive through your heels, thrusting your hips forward to create momentum on the bar and press the bar overhead. When your hips are in full extension keep your weight on your heels, Glute muscles engaged as you press the bar overhead. Put your head through the window, but do not over extend by putting your chest forward. Bring the bar back to a good front rack position with high elbows before starting your next repetition. As for the sit ups – use your arms and go fast. This workout should be done in less than five minutes.  

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