In the last 30 seconds of a workout, what do you do?  Do you turn up the heat and get moving?  Do you put your head down and just keep moving no matter how bad it feels?  Do you figure you arent a Games Athlete so there's no real reason to push yourself to the very end?  Do you hear the count down and then start to gather up your equipment?  It's true, many athletes that want to be able to compete will try to get into the habit of pushing themselves all the way past the finish.  But does this mean that if you aren't trying to be in the Games that you should just ease up on the throttle at the end of a workout or even stop before the buzzer goes?  The answer here is no.  You SHOULD continue all the way through the end of the workout.  Heres why, a Games Athlete is using the workout to train themselves so that when they are in a race with others, and seconds count, they are used to pushing 100% through the end or finish line. Otherwise, a first place could very easily turn into a 12th place.  Guess what, for everyone else that is here to improve their fitness and look better naked, the habits you are developing still holds true to you.  Maybe its not about winning the competition, but you will find yourself in situations where you are having to push through something and if your "normal" is to quit before its done, or ease up as you get to the end, then you are setting yourself up to do the same thing in real life.  Sure I know that doing reports, doing homework, having the flu, having a kid, or any other thing I could list, is necessarily a workout but there is a start and there is a finish.  Everyone starts off everything all tough.  But it's what happens to them during it and then how they finish it.  Make your normal be a strong finish all the way to the end.  Make it a challenge to see just how many reps you can get in that last minute.  You know it will be over when its done so instead of resting during the final minute, just MAKE yourself keep going.  Show yourself that you go!! :)




Complete the following:



Overhead Squats (12 min clock)

.......8 x 3 reps

*work to a heavy 3RM. 






17 min Clock:

5 min AMRAP:

.......5 reps Thrusters (185/125, 75%1RM, 5-8UB)

.......10 reps Box Jump Over (30/26")

3 min REST

4 min AMRAP:

.......6 reps Thrusters (155/105, 65%1RM, 8-12UB)

.......12 reps Box Jump Over (26/22")

2 min REST

3 min AMRAP:

.......7 reps Thrusters (95/65, 22-26UB)

.......14 reps Box Jump Over (24/20")



MWOD:    external rotation for the shoulders, happy baby with band