For the long run

Thursday’s Workout (CAP)
3 Rounds, for time
250m Row
20 – 20” DB Step-ups (25/15)
15 Arch Rocks
10 Ring Rows

…and coming Friday (NO CAP)
Complete 3 rounds of the following sequence.
Increase weight each round, working up to the max weight at which you can complete the entire round.
Rest as needed between rounds.

1 Muscle Clean, 1 Push Press
2 Muscle Cleans, 2 Push Press
3 Muscle Cleans, 3 Push Press
4 Muscle Cleans, 4 Push Press
5 Muscle Cleans, 5 Push Press

Cleans must be “touch & go” and the bar cannot rest on the ground until end of sets of 5.
Not just for today, or tomorrow, or the next 8 weeks. Not only for biceps or bikini season,
But for the long run.
Long term success is built from tiny parts.
One person’s experience tells them “you’ll never get there.”
But another’s says “still on the way!”
You’ll never know all the little things you did that got you there, but the big thing was that you
stayed in the game long enough to find out.

After 3 years, 7 months, and 18 days Monica hit a milestone that she has chased since the day she started.
She didn’t know when it would come, she didn’t know Monday would be the day.
When Monica began this program back in 2008, it was a miracle if she would jump on the curb. On Monday she joined the legion not just of those who can jump on a 20″ box, but even more, the legion of those who enter the game, courageously stay in in spite of their judgements, fears, and disappointments, and emerge victorious on the other side.

Way to go, MONICA!!


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