It is the 240th anniversary of the day when our founding fathers signed the Declaration of Independence! The signers collectively stated that they had had enough of the King of England and the policies that he set forth disrespecting the citizens of the colonies of North America. Those that signed the declaration stated the following: "... with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor." They put it all on the line to try to live their lives as free men. And now, 240 years later, their vision continues to grow and evolve.... amazing.
Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80% effort. Two minute cool down for a total of 20 minutes.
Weight Training:
Deadlift, 5 sets of 1-3 repetitions.
Super Set: Perform the next two exercises in order to complete a set, no rest between exercises. Three sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetitions
Cannonball Pull-Up, 5 sets of max repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift
Have a Great Independence Day!!
The "Founding Fathers" were not messing around at all when they declared their independence from England. I love listening to the reading of the Declaration of Independence. I like to think of Jefferson and other people like Ben Franklin choosing each word very carefully. The word that stands out to me is the word "facts". "The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world." There was no wishy-washy words like "To prove this, let these ACCUSATIONS be submitted to a candid world." They submitted FACTS. They had had enough.
Today's quote is from Aldous Huxley:
"Facts do not cease to exist because they are ignored."
Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 75 repetitions
Toes to Bar, 3 sets of 15 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat with PVC Pipe, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
50m Sled Drag, 3 repetitions
Weighted Standing Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Have a Great Independence Day!!
