Workout of the Day (WOD)

Monday 5/23/16

Motivation. . .

Sometimes we have it, sometimes we don’t! Sometimes it lasts for a few months, sometimes a few hours. Whatever the situation may be, it is sometimes tough to stay motivated for an extended period of time. My hope is that you take these couple of tips and apply them to your current training routine.

Keep a fitness journal.

There is nothing more motivating then to look back at a full book of all the workouts that you have done. In depth records of times, weights and reps. You will remember the tough ones, the fun ones and the ones in between. They will make you smile. Another great motivational angle that the journal gives you is to see the progress that you have made. We need to see results to keep us interested! Nobody wants to exercise and NOT see results.

Set goals.

If you don’t know exactly where you want to go, then where are you going? I found that clearly defining exactly what you want to achieve is one of the best ways to stay motivated each and every day. You need to be extremely clear when defining your goals in your journal.

I want to increase my 1 rep max deadlift from 315lbs to 335lbs by September 18th, 2016.


I want to deadlift more weight.
The clearer, the better.

Dropping in to a Portland gym while watching West Regionals

Dropping in to a Portland gym while watching West Regionals

Strength:  Clean & Jerk:  3-5 sets of 1+2+1(Quality Quality Quality).  This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk).  Heaviest possible for the day without breaking or losing quality.

4 Rounds
8 Clean & Jerks (Mx 115/95, Rx 135/95, Rx+155/105, Power or Squat)
400m Run

5 Squat Clean and Jerks (225/125)
400m Run
4 Squat Clean and Jerks (245/130)
400m Run
3 Squat Clean and Jerks (255/135)
400m Run
2 Squat Clean and Jerks (265/140)
400m Run
1 Squat Clean and Jerk (275/145)
*If the weights are too light for the women weight, scale up.

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