02.23.10

for time

50 tuck jumps
50 1 arm push-jerks @ 55lbs
50 walking lunges
50 dumbbell swings @ 55lbs
50 burpees

02.22.10

3 rounds for total work time

50 squats
17 handstand push-ups
20 pull-ups

rest 2:00 after each round

ME Workout for the Week Ending 02.27.10

Unloading

back squat

40% X 5

50% X 5

60% X 5

overhead press

40% X 5
50% X 5

60% X 5

15-12-9

pull-ups

burpees

Your goal is to perform the short metcon without breaks.

The early AM Max Effort workout with Jordan is cancelled this Friday, February 26.

02.18.10

5 rounds for total work time

shuttle run
95lb thrusters x 10
push-ups X 25

rest 90 seconds between each round

02.17.10

for time

95lb SDHP X 25
double unders X 50
sit-ups X 25
95lb SDHP X 20
double unders X 40
sit-ups X 25
95lb SDHP X 15
double unders X 30
sit-ups x 25
95lb SDHP X 10
double unders X 20
sit-ups X 25

02.15.10

w/Jordan

3 rounds for time

50 squats
8 power cleans @ 135lbs
shuttle run
2 laps bear crawl

ME Workout for the Week Ending 02.20.10

deadlift
75% X 5
85% X 3
95% X as many reps as possible

-slight re-grip @ the bottom is OK (no more than 2-3 seconds)
-next week is a "de-load" week

02.11.10

for time

50 burpees
50 pull-ups

rest at least 2:00

AMRAP box jumps in 1:00

02.10.10

for time
25 hspus
50 jumping lunges
25 dumbbell swings @ 70lbs
20 hspus
35 jumping lunges
20 dumbbell swings @ 70lbs
15 hspus
20 jumping lunges
15 dumbbell swings @ 70lbs

Art DeVany

Art's at it again--

http://arthurdevany.com/articles/20100209

His book will soon be released.

02.09.10

MRI 10:00
1 lap bear crawl
25 squats
20 v-ups

rest at least 5:00

as many reps as possible (AMRAP)
95lb hang squat clean
The set is terminated when the weight touches the floor.

TPG Challenge #1

Here are the events for the first TPG Challenge:

back squat 3 rep max
overhead press 3 rep max
power clean 2 rep max

for time
parking lot (aprox 400m run)
225lb deadlift X 15
parking lot (aprox 400m run)
25 burpees
25 pull-ups
parking lot (aprox 400m run)
225lb deadlift x 15

Notes-

After you complete warm-up sets, you have no more than three attempts to find your 2 and 3 RMs for the 3 weightlifting movements.

The three weightlifting movements must be completed in 30 minutes.

You may take a 10 minute break between the weightlifting component and the metabolic component if you wish.

Record your records on the lifts and the metabolic portion for comparison.

Scale everything as needed.

02.08.10

w/Jordan

1-10 for time
75lb goblet squat
clapping push-ups
obstacle jumps

rest 2:00

50 sit-ups for time

ME Workout for the Week Ending 02.13.10

back squat
75% X 5
85% X 3
95% X as many reps as possible

overhead press
75% X 5
85% X 3
95% X as many reps as possible

A Caveman on Colbert

Here's a funny little video on the NYC caveman:
http://www.colbertnation.com/the-colbert-report-videos/263270/february-03-2010/john-durant

The Barefoot Professor

Thinking about ditching those running shoes? Watch this--

http://www.youtube.com/watch?v=7jrnj-7YKZE

02.04.10

23-17-9 reps for time

busters w/ 30lb dumbbells
pull-ups
double unders

Trailer Needed

Thanks to Juan, we have secured a few tractor tires. If you have a trailer and would be willing to make a short trip to Lafayette to get them, please email me at tpgbr1@yahoo.com.

02.03.10

3 rounds for time

115lb sumo deadlift high-pull X 15
tuck jumps X 25

rest a while

5-1 or 10-1 unbroken dead hang pull-up ladders

02.02.10

3 rounds for time

35 walking lunge steps w/a 45lb plate
25 burpees
20 pull-ups

Intro Session

The next intro session will take place on Saturday, February 13 at the Southside YMCA. We will start @ 12 PM and finish about 1:30 PM. This is a requirement for new members who have not attended an intro session. The cost is $25.

Please email me at tpgbr1@yahoo.com if you plan to attend. The class is limited to 5 participants. I will email you with a confirmation notice and resource material. Please bring a notebook and pen.

02.01.10

w/Jordan
for time

20 handstand push-ups
21 power cleans @ 135lbs
20 handstand push-ups
15 power cleans @ 135lbs
20 handstand push-ups
9 power cleans @ 135lbs

rest 2:00

50 double unders for time

ME Workout for the Week Ending 02.06.10

deadlift
70% X 3
80% X 3
90% X As many reps as possible
--touch and go
--no rest @ the bottom
--rest @ the top is ok

All percentages based on 90% of 1 rep max.

01.28.10

3 rounds for time

6ft broad jump X 15
pull-ups X 25
95lb overhead squat X 15
hyper push-ups X 25

Rest precisely 1:00 between rounds.

01.27.10

for time

185lb snatch grip deadlift X 15
burpees X 21
double unders X 21
185lb snatch grip deadlift X 12
burpees X 15
double unders X 15
185lb snatch grip deadlift X 6
burpees X 9
double unders X 9

then...
snatch low pull and overhead squat practice

Headlines

Here's a cool article Peggy sent me about women & strength training.
http://www.nytimes.com/2010/01/26/health/research/26exer.html

Jordan is planning to train @ Kennilworth Park this Saturday, January 30 @ 10AM. He is planning on pushing his car and invites all who are interested to join him.

When you have ten minutes, watch this:
http://www.youtube.com/watch?v=K-3yPrmmsrs&feature=related

01.26.10

for time

shuttle run
50lb 1 arm snatch X 21 each side
50lb 1 arm thruster X 9 each side
shuttle run
50lb 1 arm snatch X 15 each side
50lb 1 arm thruster X 15 each side
shuttle run
50lb 1 arm snatch X 9 each side
50lb 1 arm thruster X 21 each side

All snatches were power snatches.
All athletes used dumbbells.

Coming Soon--The Test

01.25.10

w/Jordan

maximum rounds in 20:00

10 overhead walking lunge steps w/a 45lb plate
15 dive bomber push-ups
8 reps of knees to elbows

ME Workout for the Week Ending 01.30.10

back squat
70% X 3
80% X 3
90% X as many as possible (not to failure)

overhead press
70% X 3
80% X 3
90% X as many as possible

Remember, these %s are based on 90% of your 1 rep max.

01.21.10

5 rounds for time

15 pull-ups
12 sumo deadlift high-pulls @ 95lbs
9 handstand push-ups

01.20.10

A) w/ a continuously running clock

Perform 2 goblet squats @ 70lbs and 4 push-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

rest 2:00

B) w/ a continuously running clock

Perform 1 double under and 2 sit-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

Your score may be listed in rounds and fractions of rounds (i.e. 7 rounds plus 5 double unders).

01.19.10

5 rounds for time

shuttle run
70lb dumbbell swings X 15
burpees X 15

01.18.10

w/Jordan

2 laps farmer's walk w/85lbs
21 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
15 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
9 thrusters @ 95lbs
2 laps farmer's walk w/85lbs

The farmer's walk is with an 85lb dumbbell in each hand.

ME Workout for the Week Ending 01.23.10

deadlift
65% X 5
75% X 5
85% X as many as possible w/good form (touch and go, you can rest @ the top but NOT at the bottom)

Make sure that you are using 90% of your 1 rep max for these calculations. Scroll down to last week's ME to see an explanation. Email me with questions @ tpgbr1@yahoo.com.

PaNu

A few weeks ago, I pointed to Robb Wolf's blog, www.robbwolf.com , as an excellent resource for nutrition information. Another blog that I follow regularly is PaNu by Kurt Harris, M.D. You will find a link here: http://www.paleonu.com/

It is always refreshing to find MDs who get it.

What you eat changes your life.

01.13.10

15-12-9 reps for time

275lb deadlift
50lb dumbbell thruster (100lb total)

01.12.10

maximum rounds in 10:00
overhead walking lunge w/a 45lb plate X 10
v-ups X 10

rest 2:00

maximum burpees in 3:00

rest 2:00

maximum double unders in 2:00

Paleo in the NY Times

Tanja found this article about Paleo stuff in the NY Times--

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?pagewanted=1

I learned from Art Devany's blog that there was some misquoting going on in the story. That's kind of par for the course w/ the NY Times!

Never heard of the blood donation strategy. That's a bit weird!

01.11.10

w/Jordan

5 rounds for time
45lb dumbbell swings X 21
knees to elbows X 11

plank practice

Intro Session Saturday 01.16.10

I will offer an intro session this Saturday at 12:00 PM at Southside. An intro session is required within your first month of joining The Proving Ground. The cost is $25. We will cover the fundamental movements, methodology and nutrition. Please email me @ tpgbr1@yahoo.com if you would like to attend. The session lasts about 90 minutes. Don't worry, you can watch the Saints game!

01.07.10

for time

21 busters w/30lb dumbbells
42 double unders
15 busters
30 double unders
9 busters
18 double unders

rest at least 2:00

maximum reps of pull-ups

Busters
-standing position w/ dumbbells
-dumbbells down
-kick back
-perform push-up
-recover
-full squat clean
-immediately into a thruster

ME Workout for the Week Ending 01.16.10

This week marks the start of a new strength cycle. We will be using the 5-3-1 method popularized by Jim Wendler. This is a good linear program which uses an unload week (making it not so linear). For this cycle, we will focus on the back squat, deadlift and overhead press.

This week's lifts are back squat and overhead press. Your working weight will be based on 90% of your PR (or estimated PR) in the respective lifts. Make sure you warm-up thoroughly with at least 3 progressively heavier sets before you get to the work sets. All the other ME workout rules apply (2-3 minutes between sets, etc.).

back squat
65% X 5 (reps)
75% X 5
85% X 5 + (do as many as possible w/o going to failure)

overhead press
65% X 5
75% X 5
85% X 5+ (do as many as possible w/o going to failure)

So that's 3 work sets for each lift. Focus on taking it one rep at a time. Here's how you would determine your load for the back squat if your current PR is 300 lbs:

pr=300lbs
90% of pr=270lbs
65% of 270lbs = 175lbs X 5 (first work set)
75% of 270lbs = 205lbs X 5 (second work set)
85% of 270lbs = 230lbs X 5 (or as many as possible w/o going to failure)

Round the pounds as needed. If you are a newbie and have no earthly idea of where to begin weight-wise, email me @ tpgbr1@yahoo.com. Email me with any questions at the same address. You can perform both lifts in the same workout or break the session in two.

01.06.10

3 rounds for time

pull-ups X 21
70lb goblet squats X 21
burpees X 21

01.05.10

Remember, we will not have an organized group workout tonight. You may want to take the opportunity to perform the max effort workout for the week. Scroll down to have a look.

The following is a nice, short metcon that should take less than ten minutes. It can be performed as a chaser to the max effort workout or as a stand alone session. Hey, 10 minutes of skill development on an underdeveloped movement (maybe double unders or pull-ups), the chaser and you're out of there in under 30 minutes.

21-15-9
95lb push-press
box jumps (w/the highest box you can handle)

See you tomorrow!

01.04.10

w/Jordan

dice game for 20:00

1=35lb dumbbell swing X 21
2=pull-ups X 10
3=handstand push-ups X 10
4=185lb deadlift X 5
5=sit-ups X 50
6=95lb overhead press X 7

No Class Tuesday

We will not have an organized group training session on Tuesday, January 5. Jordan and I will be attending a compulsory class on "healthy lifestyles" @ the AC Lewis YMCA. I apologize for the inconvenience.

This may be a good opportunity to perform the max effort workout. I will post a short metabolic chaser on Tuesday.

ME Workout for the Week Ending 01.09.10

deadlift 1-1-1
overhead press 1-1-1

Not looking for a PR necessarily. Go through AT LEAST 3 progressive warm-up sets of 3-5 reps before you attempt your first work set. Record this workout. You will need the numbers for the upcoming cycle.

01.31.09

@ Episcopal High School

1 mile run
15 pull-ups
15 burpees
50 squats
800 meter run
25 pull-ups
25 burpees
50 squats
400 meter run
35 pull-ups
35 burpees
50 squats

01.30.09

5 rounds for time

155lb power clean and jerk X 5
pull-ups X 10
double unders X 25

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

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.