Motivation
I hope that everyone had a great Father’s Day weekend. On Friday night I got to take my two boys on a Father and Sons Campout. We went locally to O’neil Regional Park. This was part of the Boy Scout troop they belong to so there probably 30 other Dads with their sons. It was a great opportunity to spend some time with them. Working with them to make sure we had all of our camping equipment and then to set up camp once we arrived. We explored the camp ground, gathered anything we thought would burn, and lots of fun. The boys stayed up late and woke up early. I don’t think I really slept at all. It was a tight fit in our tent and I woke up several times to Daniel kicking me and Dallin actually rolling on top of me. Then there was a rooster. Apparently these things are nocturnal. What a great opportunity it was just to spend some time with the boys. We all took long naps on Saturday. Saturday night Sarah took me to see Man of Steel. I thoroughly enjoyed the movie. As a kid I wanted to be Superman. With this new movie it made me reflect on the role of Superman’s Fathers. Are we raising our kids to be super? Are we teaching them correct moral principals? Our kids have tremendous potential, but we need to be willing to sacrifice our own time and wants to make sure they get the teaching they need to be great. Are we showing them how to be great? Are we putting positive role models in their lives? Are we teaching them the importance of service and self control? Let us strive to make changes in our own lives and teach our kids what greatness they can strive for. Our sons need their Fathers. Fathers, the greatest gift we could give our children is to Love their mothers.
Strength
3 rep Max for the Deadlift. Please look up your numbers and have a target you are going for. If you are trying to set a new personal best then don’t go more than 10# higher than you last one. Take a big breath and secure that mid section before starting each repetition. Do not be in a hurry.
Workout Strategy
Today is a repeat of February 4th of this year. Actually this entire week will be a repeat of that week. The jumping squats are done with the barbell on your back. It is important to keep your back upright and jump off your heels. Your feet both have to leave the ground at the same time. No other height requirement. There is a higher rep scheme for this workout so you will need to be smart in the way you break this up. If you did this last time then refer back to your training journal a come up with a plan to beat your old time. Remember we are only running once at the beginning and once at the end.
| Workout of the Day | |
|---|---|
| Strength of the Day | Back Squat 10 minutes to establish a 3 rep MAX |
| Level 1: Run 200m
then 3 rounds of: 25 Elevated Push Ups 25 Jumping Squats 25 KettleBell Swings 26/18# then Run 200m |
Level 2:Run 400m
then 3 rounds of: 25 Push Ups 25 Jumping Squats 22# 25 KettleBell Swings 35/18# then Run 400m |
| Level 3:Run 600mthen
3 rounds of: 25 HR Push Ups 25 Jumping Squats 33# 25 KettleBell Swings 44/26# then Run 800m |
Level 4: Run 800m
then 3 rounds of: 25 HR Push Ups 25 Jumping Squats 45# 25 KettleBell Swings 53/35# then Run 800m |
Get More Awesome: 90 seconds of Hollow Rocks
