****Please check out SLA's two new affiliates, Dragon Door and Art of**** Strength. They supply some great Kettlebell and strength training equipment, DVD's and literature. They also have plenty of useful information and articles.


*******Strength Liberation Academy*******
Will be closed  Friday 8-29-2008 for Hurricane preparation
and will re-open (maybe) after the storm.

**Thursday**
August 28, 2008

"Deep unspeakable suffering may well be called a baptism, a regeneration, the initiation into a new state."
-George Eliot

Warmup:
5 min. row
25 Air Squats

Workout:
Back Squat x 10@50% 1RM
X10
*30 seconds rest between sets*
Then:
Weighted Dips
5x5
Then:
Kettlebell C&P/ Pullup Ladder
1-5
X2

**Wednesday**
August 27, 2008

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved." 
 -Helen Keller

Warmup:
5 Min Row
25 Back Ext.

Workout:
Deadlift x 10
Box Jumps x 15
X5
Then:
Kettlebell Swing
Ball Slam
20-15-10-5

**Tuesday**
August 26, 2008

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."
-Frank Lloyd Wright

Warmup:
5 min Row
 25 Wall Balls

Workout:
10-9-8-7-6-5-4-3-2-1
Kettlebell Clean/Squat/Press
Ring Dips
Then:
25 GHD situps



**Monday**
August 25, 2008

"Discipline is the bridge between goals and accomplishment."
 - Jim Rohn

Warmup:
KB Complex
1 Hand Swings x 10 (each hand)
Snatch x 10 (each hand)
Circular Cleans x 10 ( each hand)
Halos x 10 (each direction)
Goblet Squats x 10
X2

Workout:
10 Pullups
20 Pushups
30 KB Swings
40 Squats
30 KB Swings
20 Pushups
10 Pullups

**Friday**
August 22, 2008

"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self."
 - Aristotle
 
Warmup:
TGU x 12 ( 6 per)
Workout:
KB Clean/ Step Up Ladder
1-5 x 3
(Keep KB in rack for step ups)
Then:
SandBag Clean to Shoulder/ Lunge Ladder
1-5 x 3

**Thursday**
August 21, 2008

"Opportunities to find deeper powers within ourselves come when life seems most challenging.”
-Joseph Campbell

Warmup:
Squats x 20
Good Mornngs w/PVC x 20
Mobility Drills

Workout:
Deadlift x 10
Box Jumps x 10
X5
KB Piston Press x 8
KB Double Row x 8
X5


**Wednesday**
August 20, 2008

"Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny."
-Tryon Edwards

Warmup:
10 GHD back Ext
10 GHD situps
X2
250 meter row (easy pace)
Workout:
Row 500 meters for time
Use 500m time to determine work/rest intervals for:
KB Swing
Fig 8 w/ hold
Snatch
H2H Swing
RTW
End with 500 meter row
(ex. 500m takes 1:35, rest for 1:35/Swing for 1:35/rest 1:35/ Fig 8 for 1:35)

**Tuesday**
August 19, 2008

"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment."
-Marcus Aelius Aurelius

Warmup:
TGU x 5 (per side)
KB Deck Squats x 10
X2
Workout:
KB Front Squats x 8
KB Alternating Press x 8
X5
Sandbag Clean/Ring Dip Ladder
1-5
X2

**Monday**
August 18, 2008

"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well." 
-Ralph Waldo Emerson

Warmup:
1 Lap
Med Ball Speed Passes @ 2 minutes
Workout:
Pullups x 15
Box Jumps x 25
KB Swings x 30
Ball Slams x 25
Pushups x 15
X3

**Saturday**
August 16, 2008

"We must all suffer one of two things: the pain of discipline or the pain of regret and disappointment."
-  Jim Rohn

Warmup:
5 Minute Row
Mobillity Drills

Workout:
Back Squat x 5
X5
Bench Press x 5
X5
Deadlift x 5
X2
Then:
1 Arm KB Clean & Press/Pullup Ladder (strict, no kipping)
1-5
(1 C&P right hand/switch hands w/swing/1 C&P left hand/ 1 pullup......)
Bar Dips x 10
X3
*Go heavy on Squat/Bench/Deads, do as many WU sets as required to* reach working weight (rest as needed)
*Move through Ladder and Dips as quickly as possible*

*Kenny at the top of the Figure 8 w/Hold*

**Friday**
August 15, 2008

"There is no reality except the one contained within us. That is why so many people live such an unreal life. They take the images outside them for reality and never allow the world within to assert itself." 
   -Herman Hesse

Warmup:
5 Minute Row (easy pace)
Interval Row 20/10 X 8
Workout:
KB Swing Breathing Ladder
1-10-1
KB Figure 8 w/ Hold x 15
X10
KB Swing Breathing Ladder
1-5-1

*Rowing during Man Makers*

**Thursday**
August 14, 2008

"Whatever thy hand findest to do, do it with all thy heart." 
-Jesus

Warmup:
Body Squats x 20
Tuck Jumps x 15
Split Jumps x 10

Workout:
Front Squats x 12
Jumping Goblet Squats x 8
Wall Sits @ 30sec.
X3
*Rest 2 min. between rounds*
Then:
Man Makers x 8
Med Ball "Sky Highs" w/ partner x 10
30/30 DB Push Press x 1
X3
*Rest 2 min. between rounds*
Cooldown:
KB RTW@3 min.

*Sean, stirring the pot during Cauldrons*

**Wednesday**
August 13, 2008

****Be sure to check out Mike O'Donnell's web page www.theiflife.com****
Mike featured me today on his main page in regards to my experiences with Intermittent fasting. You can get to it under my link section for IF info.

"The man who acquires the ability to take full possession of his own mind may take possession of anything else to which he is justly entitled."

 -Andrew Carnegie

Warmup:
KB Deck Squats x 15 @35lbs
Russian Twists (barbell + 25lbs) x 15
Cauldrons (barbell + 25lbs) x 15 each direction
KTE x 15
1/2 getups @ 35lb KB x 10 per side
X2
Workout:
1000 Meter Row 30/30 Interval
50 GHD Situps
50 "Prisoner" Jumps @ 20" box
*split reps as needed on situps and jumps*
Then:
250 Meter Row (sprint)
250 Meter Row (easy pace)

*John doing Prisoner Jumps; taking the arms away changes things*

**Tuesday**
August 12, 2008

"Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It's something we call heart power. Once a man has made his commitment, nothing will stop him short of success."

  - Vincent Lombardi

Warmup:
KB TGU x 6 per side
15 GHD situps
15 GHD Back Ext.
Workout:
Deadlift x 20 x 3
Deadlift x 10 x 3
Deadlift x 5 x 3
Then:
Pullup/Ring Dip Ladder
1-5 x 2

*Mel catching*

**Monday**
August 11, 2008

"The man of character finds a special attractiveness in difficulty since it is only by coming to grips with difficulty that he can realize his potentialities."
-Charles de Gaulle

Warmup:
Med Ball Drills
Workout:
Clean & Jerk @ 135 X 8
2 Minute row <500m
X3
Then:
KB Swings (active swings) x 15
2 Minutes Ball Slams
X3
Cooldown:
Core/Ring work

*Gary whips as Jeff flips*

*It's back to business at SLA, daily updates will return starting Monday*