Monday – March 24th, 2014

Last week I had to go to the DMV to renew my Drivers License.  It expires in just two weeks and the next available appointment was in three weeks.  So on Wednesday morning I left the gym just after the start of the 8:00 am class.  I got to the DMV about 20 minutes before it opened and went to the back of the line that probably had more than a 100 people in it.  No reason to complain since it was my fault I didn’t take care of this earlier.  Knowing I was going to be there for a while I had already decided to be in a good mood.  I got my number and found a seat.  I sat near the Drivers test appointment line.  This actually made my wait entertaining.  I got to see several kids coming in to get their Driver’s License for the first time.  It was fun to see them and their parents come in obviously nervous and then see the excitement upon their return from the drivers test.  I took my driving test at the same DMV 18 years ago.  I vividly remember that day.  My Father had taken me to do the test that I had scheduled for 10:30 am.  I passed my test, we went to lunch, and then I drove back to school on my very own.  Think of some fond memory and then make today a great day.  
Front Squat Monday
Workout Strategy
Remember Strict Press involves no dip and drive of the legs.  Hang Power Cleans means the bar does not touch the ground and stays above the knees.  The jump portion of the burpees will be over the bar that you did your Press and Hang Power Cleans with.  This workout is designed to be done quickly.  You should be able to do the Press unbroken on all three rounds.  Same with the Hang Power Clean.  The weights may look light but this is not the day to think you will go up a level.  The burpees will take a majority of the time.  Move smooth and efficiently.  No wasted motion.  Control your breathing and make it look good.  
Workout of the Day
Strength of the Day  Front Squat
Level 1:


3 Rounds 

6 Strict Press, 55/35#

12 Hang Power Cleans, 55/35#

12 Lateral Burpees (over bar)

Level 2:  


3 Rounds 

7 Strict Press,  75/45#

14 Hang Power Cleans, 75/45#

14 Lateral Burpees (over bar)

Level 3:


3 Rounds

7 Strict Press, 95/55#

14 Hang Power Cleans, 95/55#

21 Lateral Burpees (over bar)

Level 4:


3 Rounds 

7 Strict Press, 115/65#

14 Hang Power Cleans, 115/65#

21 Lateral Burpees (over bar)

Get More Awesome: 2 minutes of ring holds or ring tuck sits or ring L-sit

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