Compare to June 24th, 2013
Motivation
Saturday afternoon it looked as though the weather was clearing up. I told the kids that we could go to the park for a little bit when Sarah got back from the grocery store with Morgan. That didn’t happen. The dark clouds quickly rolled back in and we even got some lightening and thunder. So I took Daniel to get a movie from the Red Box instead. While we were waiting in line I noticed the lottery machine next to us. The machine sells 20 or so different types of tickets with enticing offers of like “Win 5,000 a week for the next 25 years.” The tickets ranged in price from $5-$20. $20 for a ticket that has to be maybe a 1 in 250,000 chance of winning. Who would spend that kind of money. I bought a lottery ticket when I was 18. I didn’t like losing the $1. The fear of losing money has always kept be from gambling. As a kid I was taught how to earn money. I have always had to work hard for my money and for that reason wasn’t willing to risk it. While I was thinking about this a man walked up to the machine and put in a $20 bill. He put in three more for a total of $80. Then he started selecting various tickets. He was not really even paying attention because he kept pushing a button for a sold out ticket. I wondered what this man circumstances were. Could he really use the money? Did he not have any need for the $80? Did he think he was going to win? How long does it take him to earn $80? Is this just entertainment? I keep thinking about this. I’m making a big assumption here but just go along with it. This man was really hoping to win and willing to spend a days worth of wages (considering minimum wage). He was wanting the easy way out. To win enough money that he would never have to work again. How often do we do similar things. Think of health. Are we doing the things necessary to make changes or are we looking for the easy way out. I am convinced that anything worth having you have to work for. There is no easy way. Fitness takes consistency, hard work, and time. Let us work hard and invest our time and energy into worthwhile activities. Let us commit to the long haul. Let us make this an awesome week.
Strength
Day 1
Workout Strategy
The more you understand the better you can plan. Today’s workout is based on a low weight high total volume. Many will look at the 135# level 3 and 4 weight and immediately think, I can do a higher level today. We need to take a closer look. It may only be 135# but there is 150/100 reps total. This workout has twice the total volume (weight moved) then does 21-15-9 of 225# deadlift. So pick a level that you typically do and stick with that. Today is not the day to try and go up a level. It will negatively effect the rest of your training week if you pick to hard a level. Once we have a level selected we can look at strategy to complete the workout. Each deadlift takes approximately 2 seconds (20-30 seconds total). Push ups take the same amount of time (20-30 seconds). Take a 15-20 second rest between/during each round. What I mean by during is that if your push ups are limiting do 5 take 10 seconds and do another 5 then rest another 10 seconds before starting your next round of deadlift. The pace may feel very slow at the beginning but remember today’s workout is high volume so we are trying to delay the inevitable fatigue. I did this workout at a pace of 72 seconds per round. This put me on pace to complete the workout in 12 minutes. I finished at 11 minutes 46 seconds. I want everyone to complete the workout in 10 – 15 minutes. Find a pace and stick to it. You will not feel the same type of fatigue that we generally feel post workout. The fatigue will settle in later. This is a workout that will extend to your recovery later in the day. Drinking a lot of water and icing the lower back, gluteus, and hamstrings will be important to recovery.
| Workout of the Day | |
|---|---|
| Strength of the Day | Front Squat |
| Level 1: 10 Rounds:10 Deadlift, 75/53# 10 Elevated Push Ups *(Total volume of Deadlift is 7,500#/5,300#) |
Level 2: 10 Rounds:10 Deadlift, 95/65# 10 Push Ups / Elevated Push Ups *(Total volume of Deadlift is 9,500#/6,500#) |
| Level 3:10 Rounds:10 Deadlift, 135/95#
10 Push Ups *(Total volume of Deadlift is 13,500#/9,500#) |
Level 4: 10 Rounds:15 Deadlift, 135/95# 15 Push Ups *(Total volume of Deadlift is 20,250# / 14,250#) |
Get More Awesome: 57 Ab Mat Sit Ups
