Motivation
On Saturday I was working out in our garage doing some back squat and push ups.  I know, I know, I just can’t get away from the barbell.  My seven year old daughter Taylor was watching me.  Actually she was acting more like a judge/coach.  Letting me know if I was getting low enough and if the rep looked good.  After one set I started to add some weight and she told me, “Dad, I don’t think you should add weight.  You barely got the last one.”  I didn’t think my last set was so bad and I asked her why she thought I barely got the last one.  She said because it was so much slower then the others and my knees came in.  Such a proud moment for me.  After the next set, when I focused on driving my knees out and moving faster she told me ,”Those were better.”  My children are my greatest motivation in all that I do.  This moment with Taylor further solidified my understanding that our children and those around us pay attention to what we do.  Her critique of my form was done with sincerity and kindness in her voice.  Probably gets that from her Mother.  Lets continue to be good examples to those around us.  Let us be open to criticism and let us shower our loved ones with praise.  
Strength
 Keep your glutes as tight as possible.  Finish each movement by putting your head through the window.  You can pause at the bottom of the lift.  Keeping getting as many reps as possible until you can no longer hold on to the bar.  
Workout Strategy
This is a sprint day.  Each round is all out as you get a full 2 minutes break after each round.  You should be able to complete all the KettleBell swings without stopping at the level you choose.  Really push yourself today.  I want to see all out sprints.  Do not pace it for later rounds.  If your rounds start getting slower I’m ok with that.  
Workout of the Day
Strength of the Day                                                Press: Max Reps @ 70% of your 5 rep max
Level 1:

 

5 Rounds for total working time of:

15 KBS 44/26#

10 Burpees

 

*Rest 2 minutes per round

Level 2:

 

6 Rounds for total working time of:

15 KBS 44/26#

10 Burpees

 

*Rest 2 minutes per round

Level 3:

 

6 Rounds for total working time of:

20 KBS 44/26#

15 Burpees

 

*Rest 2 minutes per round

Level 4:

 

6 Rounds for total working time of:

20 KBS 53/35#

15 Burpees

 

*Rest 2 minutes per round

 

 

 

Get more awesome: 48 Ab mat sit ups