Announcements
4th of July workout will start at 7:00 AM.
Motivation
Change your words, change your results. On Monday night I was working with a couple of soccer teams. I have two teams that come in at 7:30. One of the teams had a tournament over the weekend and were a little sore. They made it to the finals but lost lost. They may have been a little sore but they were moaning and groaning excessively during the warm up. Their push ups and squats were not very good and it was clear they have not been doing their daily push ups and squats that I have assigned them. I gave them a little pep talk that encouraged them to think positively. To use each day and every training session to get better. To do the little things more consistently. I told them not to think about how sore they were but to think about how painful it was to lose in the finals. To take that pain and use it as motivation to get better, not as an excuse to feel sore and “beat up.” When we resumed the class their push ups instantly got better and their squats improved. Change your words (thoughts), change your results.
Strength
Consistency. The boring and mundane tasks are often the most important to master. Are you getting stronger? Are you moving better? If not, why. Let us know your concerns and we can tailor a program to your needs.
Workout Strategy
On Friday we did a workout with three movements where you rotated every 30 seconds. A large majority of you picked a level that allowed you to complete the full 20 rounds. Today we have two movements and we are spending 60 seconds at each station. The first movement is wall ball, one of the same movements we saw Friday. The required repetitions per 30 seconds for the wall ball is the same, the difference being you are doing two 30 second rounds back to back. The next movement is hang power clean. You need to pick a weight you know you can do 12 consecutive reps at. By the later rounds you may need to break it up but that will give you a good starting point. There is no set requirement for the Hang Power Clean. It should be somewhat challenging but the focus today is improving the wall balls and the technique on our hang power clean.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1, 2, or 3 |
| Level 1:
7 Rounds on the minute, Alternating minutes (14 minutes total) 10 Wall Ball, 14/10# 12 Hang Clean |
Level 2:
7 Rounds on the minute, Alternating minutes (14 minutes total) 12 Wall Ball, 14/10# 12 Hang Clean |
| Level 3:
7 Rounds on the minute, Alternating minutes (14 minutes total) 14 Wall Ball, 20/14# 12 Hang Clean |
Level 4: 7 Rounds on the minute, Alternating minutes (14 minutes total)
16 Wall Ball, 20/14# 12 Hang Clean, 115/85# |
Get more awesome: 15 Power Snatch with Overhead Squat
