What is in an RX?  If you do it (meaning you do everything as written on the website, not just the weight but all aspects of the workout) then you get to put those letters next to your name for everyone to see. Is that a cool thing?  Yes, it is cool.  But if you put RX and you got only 2 rounds of a workout where you should have gotten 5-6, then you really didn't do it as RX'ed.  Also, if you do RX in a Time Domain workout and you don't even come close, then again you really aren't doing RX because you aren't getting the desired response from the workout.  Doing RX has NOTHIN to do with trying to make you better than you were yesterday.  It has nothing to do with making you look better naked.  Doing RX ONLY works if that is the correct weight for you to be able to get the desired response out of the workout.  The training is designed to get you stronger, to increase muscle tone, to improve your cardiorespiratory stamina, to improve your power and speed, to improve your flexibility, to improve your balance, etc.  But it has NOTHING to with building your ego.  That isn't even considered when the program is built.  In fact, that is NEVER considered when we do any coaching.  The RX is truly designed so that the people who are really able to do those weights approximately the number of times listed unbroken fresh so that they get a good workout too.  The will NEVER be a reason to RX-plus these workouts.  I have heard sometimes that not being able to RX a workout is frustrating.  It shouldn't be.  If you are getting exactly what you need from the workout, then asking for an RX next your name means nothing.  I have heard that some people will choose to do another program because they can RX the workouts there.  Whats the point of lowering the standard for yourself just to put RX on the board?  It does nothing for you.  You don't even get any "brownie-points" or ego strokes if you go RX when you shouldn't.  Don't be fooled by the RX.  We want you to get the benefits of these workouts and if you do them right, you will. If you don't, then you won't! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Technique Thursday

.......Take 15 min to work on Bounding Agility including the square in-n-out jump for height and speed (put 4x45# bumpers in a square position with PVC pipe connecting the bumpers.  Start from the center, with a 2 footed jump, jump forward over the pvc and then back, then out to the rt and back, then out behind, then back, then out to the left and back for time.  Then increase the height by 45# all the way around.  Go until you fail.  Then bound over 4 pvc pipe hurdles for max height.

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then...

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For Time: (12 min cap)

.......400m Run

.......20 reps Back Squat (225/155#, 75%1RM Clean and Jerk)

.......400m Run

.......20 reps Front Squat (same wt)

.......400m Run

.......20 reps Overhead Squat (same wt)

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MWOD:   Compression band ankle and calves, mash calves, mash quads