Announcements
 Tough Mudder Update.

I have registration codes for those wishing to participate in the October Tough Mudder.  E-mail me for your code.
Motivation
Sorry for the late post.  The new equipment for the small gym arrived today (Tuesday).  Nearly six hours of assembly later and the small gym is nearly done from the equipment side.  We still need to put in some new flooring in the entry way and have our reception desk built and installed.  Come check in out next time you are in.  All the remodel will be done by the end of August but The Program will start accepting new members next week.  Stay tuned for more updates.  The Program will be available to all of our current members and will benefit your overall training.  It will also be a great Program for anyone looking for personalized training that can be done on a very flexible schedule.
Strength
 3 Rep Max Deadlift
 Workout Strategy
 Stay steady and consistent.  Each pace should be slightly faster than the one before.  Time spent on the row will give you time to recover for the sit ups.  A very simple but highly effective Workout
Workout of the Day
Strength of the Day                                                3 Rep Max Deadlift
Level 1:   

“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Jump Rope

Sit Ups 

 

Level 2:   

“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Jump Rope

Sit Ups 

 

Level 3: 

“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Double Unders

Sit Ups 

 

Level 4: 


“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Double Unders

Sit Ups 

 

*Sub 13 Minutes

50 Supermans