Level 1

Sprint 400 meters

At the 5 minute mark begin

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 26/18#

20 Ring Rows

10 Thrusters, 45/22#

Rest 2 minutes

500 Meter Row

*Run more than 2 minute 0 seconds

*Row more than 2 minute 15 seconds

Level 2

Sprint 400 meters

At the 5 minute mark begin

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 35/26#

5 Pull Ups

10 Thrusters, 65/45#

Rest 2 minutes

500 Meter Row

*Run less than 2 minute 0 seconds

*Row less than 2 minute 15 seconds

Level 3

Sprint 400 meters

At the 5 minute mark begin

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 53/35#

20 Pull Ups

10 Thrusters, 95/65#

Rest 2 minutes

500 Meter Row

*Run less than 1 minute 40 seconds

*Row less than 2 minute 0 seconds

Level 4 Rx

Sprint 400 meters

At the 5 minute mark begin

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 70/53#

20 Chest To Bar Pull Ups

10 Thrusters, 135/95#

Rest 2 minutes

500 Meter Row

*Run less than 1 minute 20 seconds

*Row less than 1 minute 45 seconds

Motivation

I had a great training session with my under 13 boys soccer team Monday night.  We did front squat for 2 repetitions starting at 33# and increasing by 5# each round.  I’ve never let the boys lift more than 44# but their technique is good so I thought let’s have some fun.  It was fun to see the boys motivated by one another and and continually doing lifting a weight they have never done before.  All the boys made it to 73#.  At this point they were starting to struggle.  Those who didn’t have their elbows high enough were starting to feel it in the wrist.  I gave them the option of stopping.  I told them that 73# was a good accomplishment and if it was hard or they were uncomfortable they could stop.  To my surprise none of the boys wanted to stop.  We found two repetition maxes for a few boys but by the end 8 of the 13 boys lifted 98#.  We ran 15 minutes over and they were upset that I told them they couldn’t add any more weight and had to go home.  This morning I got feed back from their coach that a couple of the boys went home very excited to tell their parents what they had accomplished after I told them they could stop.  It was their decision to push it, to add weight, to struggle, and then to accomplish.  It is rewarding empowering individuals.  Allow yourself to be awesome.  Help others realize their potential.

Strength

Day 1, 2, or 3

Strategy

3 part workout.  Everyone will start the run together.  Run as fast as you can because you don’t start the 2nd part of the workout until the five minute mark.  If you can run in 1 minute 30 seconds you will get a 3 and 1/2 minute break.  Part 2 of the workout should take no more than 10 minutes.  Level 4 aspiring athletes should go for less than six minutes for Part 2.  Be smooth on the first two movements.  Make sure to use your hips and shrug your shoulders on the Sumo Deadlift high pull.  Don’t try to use your arms to much.  You will need your arms on the Pull Ups.  Thrusters are on the heavier side but you only have to do 10.  Once finished with part 2 you will get a 2 minute break and then row 500 meters as fast as possible.  Work hard and have fun.

Get more Awesome: 25 Muscle Cleans