Strength and Power

--

Back Squat

3 x 5

DB Reverse Lunges

3 x 8 - 12

W.O.D.

--

15 Squats

5 Jump Squats

7 Rounds

"Visionary people face the same problems everyone else faces; but rather than paralyzed by their problems, visionaries immediately commit themselves to finding a solution."

~ Bill Hybels

LifeStyle Tip

It's not about the benjamins.

Strength and Power

--

Press

3 x 5

W.O.D.

--

Max Rep Pullups

400 Meter Runs

5 Rounds

"Priority is a function of context."

~ Stephen Covey

LifeStyle Tip

Recession 101:

Think self worth not net worth

Strength and Power

--

Deadlift - 3 Rep Max Set

Barbell Lunges 5 x 5R/L

W.O.D.

--

Unilateral KB Work

Russian Swings 5R/L

Front Squats 5R/L

AMRAP 7:00

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."

~ Theodore Roosevelt

LifeStyle Tip

Become one with the Earth.

Take off your shoes, go outside, and connect with the earth through your feet.

Closing your eyes and breathing into your belly.

www.goodlifezen.com

W.O.D.

--

3 Large Hill Runs (.50 mile each)

"Always bear in mind that your own resolution to succeed is

more important than any other one thing."

~ Abraham Lincoln

LifeStyle Tip

"Just do it."

I know it sounds cheesy but its a great slogan.

Take today to do all the things you have been putting off.

Then continue to do them, you will see your life get easier.

W.O.D.

--

"Lynne"

5 Rounds of Max Rep:

Body Weight Bench Press

Pullups

"May you grow up to be righteous, may you grow up to be true.

May you always know the truth and see the lights surrounding you.

May you always be courageous, stand upright and be strong.

May you stay forever young."

~ Bob Dylan

LifeStyle Tip

New Behavior, New Outcome

Try executing a new behavior rather than playing out old your negative actions.

If consistent it's only a short time till you start seeing new positive outcomes.

Strength and Power

--

Back Squat

3 x 5

DB Bulgarian Split Squat

2 x 8 - 12 R/L

W.O.D.

--

10 Air Squats

15 Swings

10 Rounds

"If you want your dreams to come true, don't sleep."

~ Yiddish Proverb

LifeStyle Tip

It's Monday. Use today to setup your whole week.

Plan, organize, and structure a goal oriented week plan.

Strength and Power

--

Press

3 x 5

Weighted Pushups

Work up to a Max Set of 3 - 5

W.O.D.

--

50 Squat Thrusters (135m, 65f)

Rest till Recovery

KB Side Bends

3 x 10 - 13 (R/L)

"I believe that I was lucky to have suffered. Some people don't realize that in suffering there is great potential, because if you are deprived for any reason.. politically, financially, socially or otherwise.. and if you set your mind in the right direction, you will find that the only way to survive is for you to excel."

~ Talal Abu-Ghazaleh

LifeStyle Tip

New Rules for Women's Lifting

1. Heavy lifting promotes strength not size.

3. Heavy lifting decreases injuries.

4. Heavy lifting increases bone density.

2. Heavy lifting does not cause you to bulk up, your shit diet does.

3. Muscle bulk comes from high volume workouts.

4. Find a trainer who knows what their talking about.

If their talking about magical "toning" exercises, prescribing diets that make little sense to you, actually ask you what you want to do, and/or talk in circles find someone who has a clue.