New Year's Eve Workout

Location--Episcopal High School Track 3200 Woodland Ridge Blvd
Date/Time--12.31.09/1:00pm
Duration--As long as it takes.
Supplies Needed--water

In the event of torrential rain, the event is cancelled. Call me @ 288.7208 w/any questions.

12.29.09

for time

20lb (each hand) dumbbell thruster X 55
shuttle run
35lb dumbbell swing X 55
shuttle run
45lb plate overhead lunge X 55
shuttle run
hyper push-ups X 55

12.28.09

w/Jordan

maximum rounds in 20:00

5 weighted sit-ups w/ a 45lb plate
10 overhead squats w/pvc
15 burpees

Schedule

We are back to business "unusual" this week. Monday through Wednesday @ 6:30pm. The YMCA closes @ 1pm on Thursday. If you are interested in participating in one last workout before 2010 on Thursday morning or afternoon, please email me @ tpgbr1@yahoo.com. Indicate what time would be good and, if I get enough interest, it's on.

ME Workout for the Week Ending 01.02.10

back squat
5-3-3-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

Make certain you record the weights you use for this workout. It's important for our upcoming cycle!

Merry Christmas!

12.22.09

for time

95lb sumo deadlift high-pull (SDHP) X 21
handstand push-ups (HSPU) X 21
squats X 50
95lb SDHP X 15
HSPU X 15
squats X 50
95lb SDHP X 9
HSPU X 9
squats X 50

Schedule

There will be one organized workout @ TPG this week on Tuesday, December 22. We will not have organized workouts on Monday, Wednesday or Thursday. Enjoy the break!

ME Workout for the Week Ending 12.26.09

push-press 3-3-3
chest to bar pull-ups 5-5-5

Superset the push-press with the chest-to-bar pull-ups. Rest in between each superset at least 120 seconds.

Substitute Ladder for Pull-ups
chest-to-bar--kipping--strict--jumping

12.17.09

5 rounds

20 hindu push-ups
15 dead hang pull-ups

The focus of this session is breathing and flow, not time.

12.16.09

5 rounds for time

shuttle run
60lb 1 arm dumbbell thruster X 9 each side

Reminders

Please shoot me an email @ tpgbr1@yahoo.com if you plan to attend the fiesta Friday evening.

Information about the Red Stick Bowl 5k which benefits the Wounded Warrior project can be found here: http://la.milesplit.us/meets/62075. The race is this Saturday.

12.15.09

maximum rounds in 20:00

315lb deadlift X 3
burpees X 7
butterfly sit-ups X 21

12.14.09

w/Jordan

for time

3 laps bear crawl
21 obstacle jumps
9 dips
3 laps bear crawl
15 obstacle jumps
15 dips
3 laps bear crawl
9 obstacle jumps
21 dips

Christmas Party

We will meet @ 7pm this Friday, December 18 @ Dingos on Coursey. Spouses, significant others, small pets, parole officer(s), etc. are invited as well. Please email me @ tpgbr1@yahoo.com if you plan to attend so I can get a count.

Events

TPG Christmas party --Friday, December 18 (location TBA)

Red Stick Bowl 5k--Saturday, December 19 (benefits the Wounded Warrior Project)

ME Workout for the Week Ending 12.19.09

power clean 1-1-1-1-1

12.10.09

A) Perform as many reps of pull-ups as possible in 1 set. The set is terminated when both hands leave the bar and/or any part of the body touches the floor.

rest 90 seconds

B)10 rounds for time
10 burpees
10 v-ups

Immediately move to part c.

C) Perform the number of pull-ups you completed in your max set. Use as many sets as necessary.

Your score is your max pull-up number and the time for parts b and c.

12.09.09

5 rounds for time

shuttle run
40lb 1 arm push-press X 11 each side
double unders X 22

Then...

Rock throwing for fun and profit.

Events

Jordan has one slot open for the 6am Friday Max Effort Workout. Email him at jwatts8@tigers.lsu.edu if you want to get strong.

I will host an introductory session this Saturday, December 12 @ 12pm. The class will last 1-1.5 hours and will cover the 9 fundamental movements, theory, practice and a bit of nutrition. Email me @ tpgbr1@yahoo.com if you plan to attend. Please make plans to attend if you have joined us within the last two months. If this is not possible, let me know and I can schedule another one.

12.08.09

3 rounds for time

135lb power clean X 15
jumping lunges X 50

12.07.09

w/Jordan

Tabata
55lb dumbbell swings
push-ups
sit-ups
squats

The Tabata protocol is 8 rounds of 20 seconds of work and 10 seconds of rest.

ME Workout for the Week Ending 12.12.09

front squat 3-3-3-3-3

http://www.youtube.com/watch?v=dehR3d6NuQE

12.02.09

Oops. Forgot to post this one.

70lb goblet squat X 25
burpees X 5
70lb goblet squat X 20
burpees X 10
70lb goblet squat X 15
burpees X 15
70lb goblet squat X 10
burpees X 20
70lb goblet squat X 5
burpees X 25

12.03.09

maximum rounds in 10:00
push-ups X 10
55lb dumbbell swings X 5

rest 90 seconds

maximum rounds in 10:00
box jumps X 5
pull-ups X 10

Friday Morning

Jordan will offer a 6am class on Friday covering the ME workout of the week. The first class will be held this Friday, December 4. Email Jordan at jwatts8@tigers.lsu.edu if you plan to attend.

The blog I mentioned last night hosted by nutrition expert Robb Wolf is found at http://robbwolf.com. The podcasts are excellent.

12.01.09

21-15-9 reps for time

225lb deadlift
double unders
handstand push-ups

11.30.09

w/ Jordan

5 rounds for time

55lb dumbbell swing X 12
medicine ball slams X 25
95lb hang squat cleans X 10