Motivation
If you were given a canvas to paint your life story, what would you paint for today? What would you want people to see? Life is precious. It is exciting and it is hard. Allow yourself to see the bright side of life. Fill your canvas with bright jubilant colors. Avoid the dark tones and influences that bring us down. Be a bright light and hope to others. Make today awesome.
Strength
Press
Workout Strategy
Finding the right tempo to be used during a workout can be difficult. In tempo we have four phases. This can be used for a workout like today. We have two movements, like the eccentric and concentric phase of a tempo movement. Two movements also give us two transition (rest periods). We can plan our workout like a tempo. The wall ball should be a weight where you can do all 12 repetitions without stopping. This should take 18-24 seconds. You can then rest until the 30 second mark. Take longer if you need. You may want to give yourself 30 seconds to complete the toes -to- bar movement. It’s a fast movement that can be done in 15-25 seconds. Rest for the remainder of allotted time. You must earn level 4 today with a qualifying time of 4:35. This means each round is done in 55 seconds. Last time we did this workout it took me 5:02. We have to keep the bar high so we can continually strive to be better. I am not particularly good at Wall Balls but that was the easy part of this workout. What caught me was the toes-to-bar. I broke them up in 6 and 6 the first 3 rounds. The 4th round was 6-4-2 with very short breaks. Last set was 4-2-2-2-1-1. I completely fell apart but only deviated 2 seconds off my 60 second/round pace since I wasn’t concerned about resting on the last round. Everyone should set a pace to complete the workout in 7 minutes or less.
| Workout of the Day | |
|---|---|
| Strength of the Day | Press |
| Level 1:
5 Rounds 12 Wall Ball, 14/10# 12 Knee Raises |
Level 2:
5 Rounds 12 Wall Ball, 14/10# 12 Knees to Elbows |
| Level 3:
5 Rounds 12 Wall Ball, 20/14# 12 Toes-To-Bar *If done in 4:35 or more |
Level 4:
5 Rounds 12 Wall Ball, 20/14# 12 Toes-To-Bar *Must be done in under 4:35 |
Get more Awesome: Turkish Get Up: 6 with each arm
