Motivation
The benefits of taking my son Daniel mountain biking. About three weeks ago I started taking my oldest son Daniel mountain biking. Nothing better than a Dad being out on a mountain trail with his son. Actually there is. My oldest Daughter Morgan a week later said she wanted to come with us. So now she has been coming on our rides. Now Taylor (Thing 3) and I have been doing some street rides trying to prepare her to get out on the trail. I think in just a few weeks she will be able to do it. She is very focused and determined and it helps she is fearless on the bike. It keeps getting better. Dallin finally decided he was going to ride a two wheeler. After about 5 minutes of work with mom he had it. The kids get all there athleticism from mom. I’m looking forward to fun wholesome family recreation. It also keeps me motivated to train harder. I don’t want my kids beating me up the mountain.
Strength
Not only are Handstand push ups just cool they require proper body positioning. Proper recruitment of the core is required. Core= Everything from the knees to the chest. If we are working on the modifications focus on the midline stability. Make it rock solid.
Workout Strategy
We recently did 5 rep max Thrusters. Today’s weight should be within 25% of your five rep max. This workout is designed to be done very quickly. Ideally you could do all 15 reps straight though it should be very taxing. Form on your Thruster is crucial. Remember, the bar starts in the front rack position with elbows high like a Front Squat. When you are about 6-8 inches from coming back up to full hip extension you should violently drive through your heels, thrusting your hips forward to create momentum on the bar and press the bar overhead. When your hips are in full extension keep your weight on your heels, Glute muscles engaged as you press the bar overhead. Put your head through the window, but do not over extend by putting your chest forward. Bring the bar back to a good front rack position with high elbows before starting your next repetition. As for the sit ups – use your arms and go fast. This workout should be done in less than five minutes. When you are done you should feel that wonderful feeling of ” That was harder than I thought.”
| Workout of the Day | |
|---|---|
| Strength of the Day | Every Minute on the Minute: 4 Hand Stand Push Ups/ Pike Push Ups / Push Ups |
| Level 1:
For Time 15-10-5 Thrusters Ab Mat Sit Ups x2 |
Level 2:
For Time 15-10-5 Thrusters, 75/45# Ab Mat Sit Ups x2 |
| Level 3:
For Time 15-10-5 Thrusters, 115/75# GHD Sit Ups / Ab Mat Sit Ups x2 |
Level 4:
For Time 15-10-5 Thrusters, 155/95# GHD Sit Ups / Ab Mat Sit Ups x2 |
To Get more Awesome: 26 Jump Switch Lunges
