ME Workout for the Week Ending 07.04.09

Power and Grace

front squat 3-3-3-3-3
http://www.youtube.com/watch?v=dehR3d6NuQE


1 arm dumbbell overhead press 3-3-3 (each side)

06.25.09

for time

run 400 meters
40lb dumbbell push-press X 40
hyper push-ups on the dumbbells X 40
carry the dumbbells 300 meters
pull-ups X 40
run 400 meters

06.24.09

They sure could jump in the 80s.

for time

25 reps box jump--30inch box

then...

10-9-8-7-6-5-4-3-2-1 225lb deadlift

1-2-3-4-5-6-7-8-9-10 handstand push-ups

then...

25 reps box jump--30inch box

Alternate the deadlifts with the handstand push-ups.

06.23.09

3 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups
10 burpees

06.22.09

7 rounds for time

115lb squat clean and jerk X 5
jumping lunges X 7
double unders X 9
bear crawl/crab crawl 1 lap

ME Workout for the Week Ending 06.27.09

deadlift 1-1-1-1-1

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

then...

glute ham sit-ups 3 X 10

http://www.youtube.com/watch?v=NRWDQCcjeQk

back extensions 3 X 10

**That means 3 sets of 10 repetitions. Alternate with a set of sit-ups and a set of back extensions. No rush.

06.18.09

Maximum rounds in 10:00 of...

billboard run (300 meters)

15 dips (or 15 hyper push-ups)

REST 2:00

Maximum rounds in 10:00 of...

billboard run (300 meters)

55lb dumbbell swing X 15

Your score is the total number of rounds (and fractions of rounds) completed. Hyper push-ups are performed on the steps. Hydrate.

06.17.09

55 L pull-ups and 55 handstand push-ups for time

Feel free to mix and match as you see fit. You've just got to get to 55 on each movement.

Do deadhang pull-ups (no kip) if you don't have the L. Do jumping pull-ups with a SLOW descent if you don't have dead hang pull-ups. Here's an L pull-up:

http://www.youtube.com/watch?v=gZSst-g4aeo

06.16.09

run 400 meters
then...
25-15-5 reps
40lb dumbbell thrusters
40lb dumbbell power cleans
then...
run 800 meters
then...
5-15-25 reps
v-ups
burpees
then...
run 400 meters

Nice grind, folks.

Emil Zatopek

Emil Zatopek was known as "the Czech Locomotive." I recently learned of his remarkable running career and life while listening to the book-on-CD version of Born to Run by Christopher McDougall. Zatopek was reportedly one of the first modern runners to extensively use interval training. He supposedly did a workout that consisted of 80 (yes, 80) 400 meter intervals with 200 meter jogging recoveries between the intervals! You can read a bit about him here:http://www.runningpast.com/emil_zatopek.htm

Born to Run is an interesting read so far. The link below is to Amazon which has a short video of the above mentioned author Christopher McDougall talking about why he wrote the book and the trap of the modern running shoe.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

06.15.09

21-15-9 repetitions of...

250lb deadlift
explosive push-ups
standing broad jumps

ME Workout for the Week Ending 06.20.09

back squat 3-3-3-3-3

http://www.youtube.com/watch?v=kawBY5p29fQ

overhead press 3-3-3-3-3

http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6

The illustration is from Mark Rippetoe's Starting Strength http://www.amazon.com/Starting-Strength-Practical-Coaching-Beginners/dp/0976805405

Aloha!

I am planning to vacate the area for a few days next week. We will have class on Monday and Tuesday. There will be no organized classes on Wednesday (6/17) or Thursday (6/18). Don't despair, I intend on posting workouts on both of those days. Do them on your own or with a group or not at all! Your regularly scheduled programming should resume on Monday, June 22.

06.10.09

for time

65 squats
30 pull-ups
30 double unders
20 pull-ups
20 double unders
10 pull-ups
10 double unders
65 squats

06.09.09

for time

run 800 meters
55lb dumbbell swing X 50
burpees X 50
run 800 meters

06.08.09

3 rounds for time

115lb hang power cleans X 25
sit-ups X 25
dips X 25 (or 35 hyper push-ups)

ME Workout for the Week Ending 06.13.09

power clean 2-2-2-2-2

http://www.youtube.com/watch?v=6tXcS0Xp1aE (Rippetoe)

http://www.youtube.com/watch?v=eYoSu5Ma0cU (Burgener)

Remember, unless you have bumper plates you will not be able to use the amount of weight your strength will allow. Open those hips and make this explosive.

06.04.09

for time

run 400 meters
5 laps bear crawl
15 pull-ups
run 400 meters
3 laps bear crawl
25 pull-ups
run 400 meters
1 lap bear crawl
35 pull-ups

A Request and An Announcement

The Request:

I need help reinforcing the pull-up station Jordan and I constructed. If you are willing to help and you have the construction abilities equal to or greater than an elementary school student (greater ability than your humble coach), email me at tpgbr1@yahoo.com.

The Announcement:

I plan to coach on Monday nights this summer while Jordan is at camp. Time slot stays the same (6:30 pm).

06.03.09

7 rounds for time
95lb sumo deadlift high pull X 5
95lb power clean X 7
95lb push jerk X 9

then...

50 double unders

06.02.09

for time

700 meter run
then...
21-18-15-12-9-6-3 reps of-
55 lb goblet squat
push-ups
then...
700 meter run