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Thursday – July 17th, 2014

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TOUGH MUDDER
October 25th  Vail Lake, Temecula
 
Motivation
Do you remember when you were in school and you went on a vacation with your family and missed a few days of school.  You said you would get all your reading and course work done in the car or on the plane on your way to the destination.  Then what happened?  You packed all your text books and then nothing until the night before you were to return to school.  Unfortunately many of us have carried this on with our fitness when we go on vacation.  I have a story here of an exception.  Rhonda left for Singapore last week and asked for a few workouts she could do in the hotel gym.  I sent her two workouts and like I have done with others I tell her to get back to me when she has completed them so I can send her more.  I have been getting multiple e-mails from Rhonda as she is working out nearly everyday.  Rhonda also shared an experience where she had a big dinner and then worked out the next morning.  The workout didn’t go very well.  She is experiencing the impact of nutrition on performance.  When we don’t workout and we have poor nutrition we don’t realize what negative impact we are having on our bodies.  It is not until we try to perform and fall short do we learn what is happening.  We then take this experience and use it as motivation to make changes that will make us better.  Great job Rhonda.  Thanks for being my motivation today.    
 Workout Strategy
Today is a great opportunity to work on our technique and efficiency for Power Cleans.  There are two strategies for this workout.  Complete the reps as quick as possible and then rest the remaining time or break them up in equal time increments.  For example: 1 in 60 seconds, 1 every 30 seconds (2), 1 every 20 seconds (3), 1 every 15 seconds (4), 1 every 12 seconds (5), 1 every 10 seconds (6) and so on.  
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:Death by Power Cleans 

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

 

 Level 2: Death by Power Cleans (95/65#)

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute
Level 3:Death by Power Cleans (115/75#)

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

 Level 4:Death by Power Cleans (135/95#)

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

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