Tuesday June 25 (Week 4)

AM Session

20 min amrap:

2 muscle ups (Burpee Pull Up)

4 Handstand Pushups (Wall Walks)

8 box jumps 24/36 (step down)

Everyone keep track of your own sets. Winner buys lunch... never mind. I am not buying lunch

Well we got to test out the new white board today... It worked awesome. Also, "Tag" showed up which was also awesome. It looks like I set all of our goals too high. I figured that every round should take at most 2 minutes but I forgot to factor in the fact that wall walks are highly taxing and time consuming. No one met the goals I set for them. If I had to do it again I would have stayed in the 8-13 range for everyone. On the way home I was thinking about the things I want everyone to get out of this summer's training at school. Here is what I came up with. 
    
1. You should always keep a log of what you are doing. This means you have a plan for what you are going to do before you get into the gym and you record what you do once you are in the gym. 
2. You should all follow some program. Though I do tweak things from time to time, I do not construct the program. There are people a lot smarter and more experienced than me doing these things and we need to take advantage.
3. Have a goal before you start. If you just blindly do the workout you don't know if you did well or if you did poorly. Being tired is not enough. You need to either feel that you achieved something or that you need to work harder next time. 
4. Warming up fully and stretch. If you start cold it's going to take half the workout to get going. This means half of the workout was wasted. Take advantage of your time and your training. 
5. Open and close your hips. It is the most important move in sports and if you want to be better at anything you need to be able to do this... well most things. You don't need to open and close your hips in Math... or bowling. But everything else
6. Eat something when you are done and rest between sessions. We spend a lot of time stressing our bodies. We need time to recover. This means eat something (or drink chocolate milk) immediately after we are done and rest up for the next day. 

PM Session

A: 10 Dead Lift as fast as possible 

     2:00 Rest x 5 

B: 5 Min AMREP 

    4 KB Clean and Jerk each arm

    4 Hand Release Push Ups 

Rest 2 Minutes 

C: 5 Min AMREP 

    10 KB Swing (2 pood... not a typo)

    10 Situps 

All sets of the dead lift were done at 225 and they all took 12 - 15 seconds. Got 6 rounds on the number for the first amrep and 7 + 4 for the second amrep. The goal was 7 per AMREP. I am pretty tired I guess. Kept moving through the amreps and was very warm by the end. It was not pretty. I am going to try and eat a whole large pizza tonight. Hopefully I feel a little bit better after that. Note: after eating that 16 inch pizza i did feel a little better. 6:30 tomorrow!!