ME Workout for the Week Ending 12.06.08

barbell thruster 3-3-3-3-3

maximum vertical leaps 3-3-3-3-3

Superset the heavy thrusters with the unweighted vertical leaps. Rest 2:00 between each superset.

Reindeer Run 12.5.08 @ 7:20 PM

C'mon, it'll be fun. Don't give me anything about how you've never run 3 miles. If you can get through some of our longer metcons, you'll be fine. Last year's course was a bit long, so this is not the best race to get a perfectly accurate benchmark 5k time. They do have a 1 mile fun run as well.

The other cool thing about this particular race is that it attracts a lot of people downtown. If you've never done one of these, you will probably find it fun to run while people are actually cheering for you. For all I know, it may be heckling. I usually have my ipod on. Anyway, there are spectators.

John suggested Happys as the post race "cool down" location. If you plan on participating or if you just want to go for the refreshments afterward, email me at tpgbr1@yahoo.com or post to comments.

The link http://www.reindeer-run.com/whenwhere.htm

11.25.08

5 rounds for time

55lb goblet squat X 11
burpees X 15
1 lap bear crawl (aprox. 25 meters)

John, Trent, Dwayne, JJ, Becky, Emile

ME Workout for the Week Ending 11.29.08

back squat 3-3-3-3-3
weighted pull-ups 3-3-1-1-1

11.20.08

for time

95 lb thruster X 30
pull-ups X 10
double unders X 30
pull-ups X 10
95 lb thruster X 20
pull-ups X 10
double unders X 20
pull-ups X 10
95 lb thruster X 10
double unders X 10
pull-ups X 10

Doug, Trent, Becky, Conrad, Peggy, Chris, Joe

11.19.08

5 rounds for time

225lb deadlift x 11
sit-ups X 22
walking lunges X 33

Joey, Chris, Peggy, John, Garrett, Brad, Jordan

11.18.08

Alternate b/t --
55 lb dumbbell swings x 25-20-15-10-5
push-ups X 5-10-15-20-25

then...

cool down
5:00 of
box jumps X 5
30 second plank

JJ, Trent, Chris, Dwayne, John, Doug

ME Workout Week Ending 11.22.08

deadlift 3 X 3
http://www.youtube.com/watch?v=Syt7A23YnpA

bench press 3 X 5

Yes, bench press. Not good as a staple. However, periodic bench work does help develop the ability to push against external objects really, really hard.

11.12.08

for time
25 burpees
35 walking lunges
45 55 lb dumbbell swings
55 squats
45 double unders (170 singles)
35 pull-ups
25 burpees

Jordan, Garrett, Stephen, Dawn, Conrad, Dwayne, Kyle, Trent

11.11.08

max rounds in 15:00

hang squat clean X 5
turkish get-up (r) X 5
turkish get-up (l) X 5

Dwayne, Peggy, Trent, JJ, Abe, Joe, John, Brad, Kyle

ME Workout for the Week Ending 11.15.08

thruster 3-3-3
weighted pull-up 3-3-3

thruster
http://www.youtube.com/watch?v=sOFegns0qwI

11.06.08

3 rounds
1 minute on each exercise
1 minute rest between rounds

box jumps
55lb dumbbell swings
pull-ups
50lb push-press
double unders
20lb dumbbell thrusters

Trent, JJ, Stephen, Dawn, Kyle, Dwayne, Conrad

11.05.08

Friane

run 400 meters
21-15-9 reps of...
225lb deadlift
handstand push-ups
pull-ups
run 400 meters

Dwayne, Peggy, John, Jordan, Garrett

11.04.08

21-18-15-12-9-6-3 reps of--

95lb sumo deadlift high pull
burpees

Daniel, Peggy, Dwayne, Stephen, Dawn, Brad, Kyle, JJ, Trent

ME Week Ending 11.08.08

Sorry it's late

back squat 3-3-2-1-1-1

max distance broad jumps 3-3-3-3-3

11.01.08

@ Episcopal

5 rounds for time
run 400 meters
15 pull-ups
25 push-ups
35 squats

Trent (second workout of the day), Stephen, Brandon, Conrad, Charles

time trials
100 meters
400 meters
40 meters
Other odds & ends.

Doug