Motivation
Monday morning was a Labor Day and we had over 40 people shops up for the 8:00 am workout. On Sunday night Daniel asked me what time I was going to the gym in the morning. I told him 6:00 am because I had people coming to the small gym. He then asked if he could come with me so he could do his cleaning before the 8:00 AM class. He normally does the cleaning after the morning classes are finished. He knew that I was taking the afternoon off to spend the day with the family and knew the sooner the cleaning was done the sooner we could all be together. Dallin overheard the conversation and because he wants to be like his big brother he said he wanted to come in to. I told Dallin we would try to wake him up but that I didn’t think he would want to get up. Well, Daniel set his alarm for 5:30 am and both the boys were up and making breakfast before I rolled myself out of bed. Did Daniel’s summer job teach him anything? I think so. I’m grateful for his desire to work and his example to his little brother.
Strength
No matter what level of athlete you are you need to be doing back squat and press. No push press here. Lock that core, maintain a good torso position and push.
Workout Strategy
Today’s workout has two components. First a three round high power output nonstop couplet. No need to stop and rest today. The weight on the Power Clean should be so that you can do all 10 each round without putting the bar down. Just keep moving on the burpees. Just remember to breath. The second component is a 400 meter sprint. Having rested for three minutes you should have regained your breath and are now ready to see what you can do for a single 400 meters. This will be a good number to have for future workout reference as it shows what you are capable of even when you are tired. First component should be done in less than 5 minutes. I expect some to complete in less than 3 minutes. Everyone should have a goal of completing a 400 meter sprint in less than 2 minutes. Lets see how fast you are.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 2:Back Squat: 10 reps EMOM for 5 minutesPress: 5 Reps EMOM for 5 minutes |
| Level 1:
3 Rounds 10 Hang Power Clean 10 Lateral Burpees (over the bar) Rest 3 minutes Then… 400 meter sprint |
Level 2:
3 Rounds 10 Hang Power Clean, 95/55# 10 Lateral Burpees (over the bar) Rest 3 minutes Then… 400 meter sprint
|
| Level 3:
3 Rounds 10 Hang Power Clean, 115/75# 10 Lateral Burpees (over the bar) Rest 3 minutes Then… 400 meter sprint |
Level 4:
3 Rounds 10 Hang Power Clean, 135/95# 10 Lateral Burpees (over the bar) Rest 3 minutes Then… 400 meter sprint |
To Get more Awesome: 4 minutes of Double Under Practice
