Strength and Power

--

Incline Bench Press

3 x 5

W.O.D.

--

KB Clean and Jerks

5R/5L

AMRAP 9:00

"Successful people are successful because they form the habits

of doing those things that failures don't like to do."

~ Albert Grey

LifeStyle Tips

Accept the fear of things going too well. Accept edginess when things are going too easy, when there's no conflict. Don't gum things up just to make them more stimulating.

The Human Turkish Getup

Strength and Power

--

Back Squat

3 x 5

W.O.D.

--

1 Mile Hill Run

Situps x 200

"Write it on your heart that everyday is the best day of the year."

~ Ralph Waldo Emerson

Lifestyle Tip

Read with a pen in hand, not only for marginal notes or underlining, but for the inevitable cascade of "other" thoughts that will occur to you.

Educational Material

Click here to check out "Appetite for Awareness Philadelphia 2009." This dynamic event brings together Philly's most prestigious chefs, top docs and media reps to compete for the best gluten free dish. I'll see you there!!!

Strength and Power

--

Press

3 x 5

W.O.D.

--

Turkish Getups

50 R/L

(50m/25f)

"One of the main causes of the fall of the Roman Empire was that, they had no way to indicate successful termination of their C programs."

~ Robert Firth

Lifestyle Tips

Establish external structure. Structure works like the walls of the bobsled slide, keeping the speedball sled from careening off the track. Make frequent use of lists, notes to self, color coding, rituals, reminders, and files.

Strength and Power

--

Front Squat

3 x 5

W.O.D.

--

Chinups

3 x Max

Pushup x 50

Situps x 200

Rest Till Recovery Between Sets

"So I think instead of focusing on the competition, focus on the customer."

~ Scott Cook

Lifestyle Tip

Give up guilt over high-stimulus-seeking behavior. Understand that you are drawn to intense stimuli. Try to choose them wisely, rather than brooding over the "bad" ones.

Educational Material

Click here to read "There is NO LOVE in that food."

Good Foot Pulls!

(Just keep those hands up Susan!)

Strength and Power

--

Deadlift

5 x 1

W.O.D.

--

Hill Sprints

Swings x 15

(walk down is rest)

7 Rounds

"Jealousy is the tribute mediocrity pays to genius."

~ Fulton J. Sheen

Lifestyle Tip

Make deadlines.