4/16

10 am

100 free, 75 breast, 50 streamline kick

6x50 w/fins (back,breast,free)

4x25 breast w/fins

-really trying to improve my breast stroke

1:30 pm

A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 15-20 reps
Muscle-Ups x 4-8 reps
Toes to Bar x 10-12 reps

B.
Deadlift
*Set 1 – 8 reps @ 70%
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 80%
Rest as needed

C.
Take 10-15 minutes to build to a heavy single of:
Split Jerk or Jerk from Behind the Neck
(use whichever allows you to move more weight)

D.
In 15 minutes, complete the following:
10 Rounds of “Cindy”
(Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
 

and then find a 1-RM Shoulder to Overhead (front or back rack is fine)

Barbell may start from the rack, but must be empty at the beginning of the workout.

A) Done (2 sets)

B) % based off 450

C) 300

-Wore Nanos for this to start training this type of lift in them. 

D) 7:42/275

-Missed 300 because I just didn't want to commit. Wearing softer shoes is a different stimulus. 

Stolen from my buddy Andrew.

Imagine there is a bank account that credits your account each morning with $86,400. It carries over no balance day to day. Every evening the bank deletes whatever part of the balance you fail to use during the day. What would you do? Draw out every cent, of course. Each of us have such a bank. It's name is time. Every morning, it credits you with 86,400 seconds. Every night it writes off as lost, whatever of this you have failed to invest in a good purpose. It carries over no balance. It allows no over draft. Each day it opens a new account for you. Each night it burns the remains of the day. If you fail to use the days deposits, the loss is yours. There is no drawing against "tomorrow". You must live in the present off today's deposits. Invest it so as to get from it the utmost in health, happiness and success. The clock is running. Make the most of today.

To realize the value of ONE YEAR, ask a student who failed a grade. 

To realize the value of ONE MONTH, ask a mother who gave birth to a premature baby. 

To realize the value of ONE WEEK, ask the editor of a weekly newspaper. 

To realize the value of ONE HOUR, ask the lovers who are waiting to meet. 

To realize the value of ONE MINUTE, ask a person who missed the train. 

To realize the value of ONE SECOND, ask a person who just avoided an accident. 

Treasure every moment that you have! And reassure it more because you shared it with someone special, special enough to spend your time. 

  Remember that time waits for no one.
Yesterday is history.
Tomorrow is mystery.
Today is a gift.
That's why it's called the present!