Goal Setting
Reminder to set a goal that you want to accomplish in the gym.  Read yesterdays entry about how to structure your goal.  Then write that goal on the goal board in the gym and start working towards it.  Many of your goals will simply take constant work.  Get into the habit of working on them every time you come in the gym.  A good suggestion was made in the gym about word usage in our goals.  In your goals we talk about making it a positive tense.  Example using “will” instead of “want” or “hope”.  The suggestion was to take even the word “will” out.  So instead of reading, “I will do a kipping pull up by May 1st, 2013.”  It would read, “I do kipping pull ups by May 1st, 2013.”  Words are a powerful tool.  Use the method that gives you the most motivation and direction.
Workout Strategy
Today’s workout should be done in less than 12 minutes.  To accomplish this let us look at breaking the workout down into multiple components.  The first set of KettleBell Thrusters is one stage then the knees to elbows will be the second stage, and the first row will be the third stage.  The first two stages should each be done in no longer than 1 minute.  This will give you at least 20 seconds to rest before starting Knees to elbows.  Use the rest at the beginning so you don’t have to rest during the final two stages.  The rower needs to be done at a pace about 20 seconds slower than your fastest 500 meter time.  The middle stages should take you twice as long as the first two stages.  Again, this is a time you can be patient and use planned rest periods.  Once you are done the second rowing portion then it is time to sprint to the finish.  Try not to rest.  Go as fast as possible and feel the burn of getting better.
 
Workout of the Day
Strength of the Day                                                Overhead Squat: 10 minutes to establish a 3 rep max
Level 1: For time

 

9 Kettlebell Thrusters, 

9 Knee Raises

Row 500 Meters

18 Kettlebell Thrusters, 

18 Knee Raises

Row 500 Meters

9 Kettlebell Thrusters, 

9 Knee Raises


 

Level 2: For time

 

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 35/18#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

 

Level 3: For time

 

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 44/26#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Level 4: For time

 

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 53/35#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

 

 

To Get more Awesome: 129 second Plank Hold