Monday

Build your power and speed day
OH Ya its on. Get yourself stronger and faster.
Start with the Combat Challenge warm up
15 step ups each leg
DB Snatches 5 each arm
30 Double unders
Keiser simulators or ball Slams
10 split jumps
30 sec Backward run on treadmill 6/6
x2

Clean and Jerk
6x2 heavy
Treadmill sprinting rest till recovered
max out treadmill
10 sec
10 run 5 sec hold
5 sec hold 10 sec run 5 hold
20 run
25 run
25 run 5 sec hold
10 hold 10 run 10 hold

15 min running clock complete as many rounds of the following
5 pull ups
10 push ups
15 air squats

One more thing I got STRIPPERS, BEER and loud music ordered for the shed on Tuesday for your coursework day....if thats what its going to take to get you down there......
tick tock...tick tock....tick tock....hear that??? times goes fast fellas.

It seems like last year I was sitting in the van in Mrytle Beach listening to everyone talk about winning the championship and how we are going to destroy that shit next year. Do you remember????? Cause I remember.

Just so you know I am Facebook Friends with everyone who does the challenge and they are kicking our asses when it comes to working out as a team. Especially the world champs from last year.
We need to train together to get where we need to be. This is not my rule, its team sports rule. The teams that train together the most and best, WIN....

I am not soapboxing I am telling you we need to bring it together soon...Worlds is less than 4 months away.

In the 5 years Hayward has had a team, WE HAVE NEVER EVEN WON A SINGLE EVENT, no regional event, no team, no relay,no tandem. NO NOTHING. You don't just show up one day and win, who do we think we are... And there is no fucking way in hell I am gunna say the "get em next year" Fuck that shit. I fucking hate that comment as much as "well you tried" Fuck that too, really fuck that. Fuck all the loser shit and lets fucking win something. All you have to to is show up I will guide you through. Me posting shit is only gunna take you so far. There is a lot of technique involved and you have to start hitting it now, or yesterday. I really, really want to win. It starts at the next regional, you have to get a taste of winning to want it.

I really can't take losing at all, if you have not noticed. Sorry I will not become a so called better sport if it should happen again, I will throw shit, hit shit, say bad words...Its always been that way with me. Not changing. I will not be satisfied with second in anything. You should feel the same and do something about making it happen, now....