November 14

Paul has been kind enough to allow members of The Proving Ground to train at the Baton Rouge headquarters for the United States Marine Corps recruiting on Saturday, November 14. I'll provide details as they are organized.

10.29.09

back squat practice

for time
25-19-12-6-3 reps of...
pull-ups
handstand push-ups
70lb dumbbell swings

10.28.09

for time

150 burpees

10.27.09

21/42-15/30-9/18

225lb deadlift
45lb overhead walking lunges

The first round looks like 21 DLs and 42 walking lunge steps.

10.26.09

w/ Jordan

5 rounds w/ 2:00 rest between each round

shuttle run
15 towel pull-ups
40lb hang squat clean X 10

ME Workout for the Week Ending 10.31.09

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


After the last set of 3, decrease the weight by 50% and perform 15 fast, controlled repetitions. Emphasize exploding to the top of the squat (concentric) and controlling the weight on the way down (eccentric).

10.21.09

3 rounds for time

50 double unders
25 reps of 95lb sumo deadlift high-pull
25 dips

10.20.09

for time

run 800 meters
21 renegade man makers w/ 30lb dumbbells
run 800 meters
21 renegade man makers w/ 30lb dumbbells

10.19.09

w/ Jordan

for time

50 walking lunges
55lb 1 arm dumbbell snatch X 30 (left)
50 walking lunges
55lb 1 arm dumbbell snatch X 30 (right)
50 walking lunges

ME Workout for the Week Ending 10.24.09

deadlift 1-1-1
http://www.youtube.com/watch?v=Syt7A23YnpA


overhead press 3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY

10.15.09

for time

21-15-9

burpees
95lb power clean
95lb barbell thruster

10.14.09

maximum rounds in 10 minutes

225 lb deadlift X 3
handstand push-ups X 7

rest 2:00

tabata sit-ups
tabata squats

10.13.09

We will not have an organized workout this evening. I apologize for the short notice. I recommend that you perform the ME workout or the following:

3 rounds for time

25 pull-ups
25 burpees

We will be back in action on Wednesday, October 14.

10.12.09

w/Jordan

maximum rounds in 23:00

run 300 meters
95lb power clean X 20
double unders X 25 or 100 singles
clap push-ups X 10

ME Workout for the Week Ending 10.17.09

back squat 3-2-1-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

10.08.09

maximum rounds in 20:00

115 lb power clean X 7
115 lb push jerk X 7
billboard run (aprox 300 meters)

10.07.09

for time

50 jumping lunges
50 hyper push-ups
run 800 meters
50 goblet squats @ 55lbs
run 400 meters
50 1 arm dumbbell cleans (25 each side) @ 55lbs

10.06.09

2 rounds for time

50 squats
50 double unders
25 pull-ups
21 manmakers (no row) w/ 30lb dumbbells

10.05.09

w/Jordan

45lb dumbbell overhead press X 11-10-9-8-7-6-5-4-3-2-1
45lb dumbbell 1 arm snatch (each arm) X 1-2-3-4-5-6-7-8-9-10-11

ME Workout for the Week Ending 10.10.09

weighted pull-ups 5-5-5
weighted dips 5-5-5

If your unweighted pull-up and/or dip max is fewer than 10 repetitions, perform 5 unweighted sets with half the repetitions of your max.

Example:You can perform 8 pull-ups. Do 5 sets of 4 with plenty of rest in between.

10.01.09

for time

run 800 meters
50 reps sumo deadlift high-pull @ 95lbs
50 pull-ups
run 800 meters

09.30.09

5 rounds for time

run 400 meters
circular burpees X 11
squats X 30