ME Workout for the Week Ending 12.07.09

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

weighted pull-ups 3-3-3


If you have fewer than 10 pull-ups, perform 3 sets of pull-ups to failure with no extra weight. If this number is less than 5, work a few negatives as well (jump to the top, down slowly).

Saturday

I plan on building work capacity at the LSU lakes around 11 am this Saturday, November 28. If you would like to join me, shoot me an email @ tpgbr1@yahoo.com so I know what I need to take with me. No biggie if you don't email and show up.

I'll be around the pull-up bars.

11.25.09

a) 5 rounds for time

7 pull-ups
14 push-ups
21 sit-ups

b) for completion (not timed)

55lb dumbbell swing breathing ladder 1-10-1

c) 3 rounds for time

5 pull-ups
10 push-ups
15 sit-ups

**The breathing ladder consists of 1 swing, 1 breath recovery. 2 swings, 2 breaths and so on. Go all the way to 10, then start at 9 and go back down to one. Breathe as needed while you are performing the reps. I first learned of these from Mark Twight @ Gym Jones.

11.24.09

for time
50 pull-ups
50 thrusters w/a 45lb bar
50 dumbbell swings @ 35lbs
50 overhead squats w/a 45lb bar
50 burpees

11.23.09

w/Jordan

for time

100 squats
10 power cleans @95lbs
5 handstand push-ups
75 squats
15 power cleans @ 95lbs
10 handstand push-ups
50 squats
20 power cleans @ 95lbs
15 handstand push-ups

ME Workout for the Week Ending 11.28.09

deadlift
5-3-2-1-1

11.19.09

for time

21-15-9
135lb power clean
burpees

rest 2:00

9-15-21
35lb dumbbell thrusters
pull-ups

11.18.09

3 rounds for time

15 handstand push-ups
25 pull-ups
50 squats
15 reps deadlift @ 225lbs

11.17.09

maximum rounds in 20:00

push-ups X 7
55lb dumbbell clean and jerk X 10 (5 each side)
double unders X 15

11.16.09

w/Jordan

for time
60lb farmer's walk X 3 laps
sit-ups X 60
25lb overhead walking lunges X 2 laps
sit-ups X 75
60lb farmer's walk X 3 laps

ME Workout for the Week Ending 11.21.09

ME barbell thruster 2-2-2
Dynamic Effort (DE) barbell thruster 3-3-3


Work up to three heavy sets of 2 repetitions for the ME thruster. Use 50% of your highest weight for the DE thruster. The DEs consist of a controlled (not slow) descent and an explosive concentric movement (the "up" part).

ME=strength focus
DE=speed focus

Saturday Workout

We will train at the United States Marine Corps recruiting command this Saturday, November 14 at 11:00 am. The field is at 5555 Hilton Ave. You can park in the Xerox building lot.

From College Dr., take a right onto Corporate and then a right onto Trust. Hilton will be on your left (according to Mapquest). If you park in the Xerox lot, you should be fine. Paul said that you can see the pull-up bar on the field we will use.

Please shoot me an email if you plan to go @ tpgbr1@yahoo.com. Call me @ 225.288.7208 if you can't find the place.

11.11.09

maximum rounds in approximately 23:00

push Jordan's car
95lb thruster X 15
pull-ups X 15

11.10.09

for time

21-18-15-12-9-6-3 repetitions of
70lb goblet squat
burpees

11.09.09

w/ Jordan

for time
50 lunges
5 handstand push-ups
40 lunges
10 handstand push-ups
30 lunges
15 handstand push-ups
20 lunges
20 handstand push-ups
10 lunges
25 handstand push-ups

then...
plank practice

Wednesday's Workout

Hint Hint

ME Workout for the Week Ending 11.14.09

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

11.04.09

maximum rounds in 20:00

55lb goblet squat X 10
55lb 1 arm overhead anyhow X 10 (5 per side)
double unders X 20

11.03.09

3 rounds for time

v-ups X 50
95lb power clean X 21
95lb barbell thruster X 15

Message From Jordan

Jordan wants to pass along that he will offer training this Saturday (11/7) at the Kenilworth BREC park at 10:00 am.

11.02.09

w/Jordan

Cindy
maximum rounds in 20:00 of--

5 pull-ups
10 push-ups
15 squats

ME Workout for the Week Ending 11.07.09

power clean and jerk 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&feature=PlayList&p=31F5A83479A697E8&playnext=1&playnext_from=PL&index=8

The above video focuses on the power clean.