Friday – October 4th, 2013

Showers are ready for use.  Finally..  Towels are in the large bathroom.  We are not providing soap or shampoo because I’m assuming we don’t want to all smell the same.
BBQ/potluck and Family Movie night is tonight starting at 5:30.  Come join us for food and bring the family for the movie showing in the small gym at 6:00 pm.  “Epic” for the kids.  Sign up for what you want to bring to the potluck.
 Are you making time for the things you value most.  We are molded by our own life experiences.  These experiences shape how we view the world.  My intense desire to succeed as a Husband and a Father come from seeing my parents get divorced and the lack of relationship I have with my Father.  Time is all a kid wants with his parents.  The gym provides with me lots of flexibility with time, yet still requires a lot of afternoon and late evenings which is the time now that the kids have free.  In an effort to spend time with the kids I try to take them to school.  Sorry to my 5:30 and 6:30 am crews.  Our kindergardener starts a half hour before the others.  This has given me the opportunity to play on the playground with the kids before school starts.  My second grader has made this her time.  It seems my fourth and sixth grader would rather not be seen on the playground with their dad.  So, I’m that Dad jump roping with his daughter and all her friends.  This week I also started running in the morning in an effort to get my older two to join me.  Morgan has yet to join me but Daniel runs with me and Taylor follows us on her bike.  This morning Daniel was upset because his alarm didn’t go off when it was supposed to.  We had planned on him waking up and then waking me up to run and do a little workout together.  Fun to see my child upset that he didn’t wake up early enough to spend more time with his dad.  We still went running.  There has been a few mornings where they haven’t joined me because of chores or behavior issues but I still go and then explain to them that I missed having them.  Trying to show them the importance of taking care of yourself and your responsibilities.  Week 1 of this has been a success.  Make time now for what you want in the future.
 Explosive strength.  
Workout Strategy
 Pull Ups will become the limiting factor.  Plan accordingly.  Today is an explosive hip day.  Starting with the Snatch in the strength portion and then we have Hang Power Cleans and Box Jumps.  Work on being smooth.  On the Hang Power Clean lower the bar to the top of your knees and then immediately initiate the movement.  Big shrug and high elbows.  Fast fast fast.  
Workout of the Day
Strength of the Day                                                Power Snatch 3 EMOM 10
Level 1:As many rounds as possible in 15 minutes of:5 Hang Power Cleans
7 difficult Ring Rows
9 Box Jump
Level 2:As many rounds as possible in 15 minutes of:


5 Hang Power Cleans 75/53  lbs
2 Kipping Pull Ups
9 Box Jump 16″

Level 3As many rounds as possible in 15 minutes of:5 Hang Power Cleans 95/75 lbs
4 Strict Pull Ups
9 Box Jump 20″
Level 4: As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135/83lbs
7 Strict Pull Up
9 Box Jump 20″

*Minimum of 8 rounds

To Get More Awesome –  Max rep Plyo-pushups

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