Announcements
Tough Mudder registration code available. E-mail me.
Motivation
Payday. Daniel received his second paycheck today. The novelty has worn off and now it is just work. How would you rate the cleanliness of the gym? I think he is doing a good job and the gym has been cleaner than ever (help of the new floor scrubber). Thursday when he came in he wanted to do everything on his own. I’ve been helping him lately because his cousins are in town and I don’t want him to miss out on to much fun. He has become much more efficient in his work. I have given him a list of tasks he must complete but he has come up with his own system to make sure he gets it all done. There have been days where he has forgotten to take out the trash (not on the list). We pre printed a bunch of sheets so he went hand hand wrote in TRASH so he doesn’t forget. Seeing Daniel, Dallin, and Morgan working this sumer makes me realize we as parents might be holding our kids back from their full potential. I will write about this more next week. Let us have an awesome weekend.
Strength
Set a Personal Best on a 3 rep max on a lift you missed this week
Workout Strategy
This has been Benchmark week. I have a couple different thought patterns for the way you can approach this workout. 1st – If you can do the weight on the Thrusters and the 30 pull ups then try the full version and break up the reps so you can get it done no matter how long it takes. That would be a true benchmark/test. The 2nd approach is more of a training method. Do a weight on the Trusters where you think you may be able to get all 50 consecutive and then complete as many pull ups as you can in two minutes (more than 10/8 but not more than 30). This will allow you to get the cardio fatigue rather than the muscle fatigue if the weight is heavier or the pull ups to hard. Each workout can be done in a manner to improve your weaknesses.
| Workout of the Day | |
|---|---|
| Strength of the Day | 3 Rep Max Front Squat, Push Press, Deadlift, or Back Squat |
| Level 1:
1000 meter Row 50 Thrusters 30 Ring Rows |
Level 2:
1000 meter Row 50 Thrusters, 45/33# 10/8 Pull Ups |
| Level 3:
“Jackie” 1000 meter Row 50 Thrusters, 45/33# 30 Pull Ups |
Level 4:
“Jackie” 1000 meter Row 50 Thrusters, 45/33# 30 Pull Ups *Sub 8 minutes |
Get more awesome: 20 Hang Power Snatch
