Adaptability

Southside YMCA will be closed next week. With this in mind, The Proving Ground offers the following:

1) A group workout @ Episcopal High School on 12.31.08 (Wed) @ 3:00 PM. Please email me at tpgbr1@yahoo.com or call me @ 288.7208 if you plan to participate. Please stay tuned to the blog for announcements of changes due to weather, etc.

2) I plan on training Monday and Tuesday of this week. If you would like to join me as I aggravate members of other Capital Area YMCAs, email me @ tpgbr1@yahoo.com or call me @ 288.7208. Please contact me the day before so we can agree on the time/place.

3) Upon request, I will email a document containing a variety of body weight only/austere workouts that you can perform @ home.

4) Take a break. If you've been hitting the workouts I offer for a few months without a break, you may just need some down time.

ME Workout for the Week Ending 01.03.09

barbell thruster 3-3-3-3-3
http://www.youtube.com/watch?v=sOFegns0qwI

Merry Christmas!

I hope that everyone has a peaceful, joyous Christmas. I will post an alternative workout location and time for next week due to the closure Southside will experience. If you have any suggestions, email me @ tpgbr1@yahoo.com.

God bless you all.

12.23.08

clean and jerk 12-11-10-9-8-7-6-5-4-3-2-1
pull-ups 1-2-3-4-5-6-7-8-9-10-11-12

Athletes used weights between 35lbs and 95lbs for the clean and jerk. Cleans were of the squat variety.

Chris, Peggy, Becky, John, Joe, Dwayne, Conrad

ME Workout for the Week Ending 12.27.08

back squat 3-3-1-1-1
overhead press 3-3-1-1-1

12.18.08

7 rounds for time

225lb deadlift X 7
pull-ups X 7
handstand push-ups X 7
40lb dumbbell swing X 7
burpees X 7

Chris, Jordan, Chris, Dwayne, John, Becky, Kyle, Conrad

12.17.08

5 rounds for time

95lb thruster X 15
1 lap bear crawl
double unders X 15

**Tuck jumps were subbed for double unders for those who haven't mastered the double under.

Patty, Rebecca, Joey, Dawn, Stephen, Peggy, Kyle, Brian, Joe, Joe, Brady, Dwayne

12.16.08

For time--
95lb clean and jerk X 50

rest 2:00

weighted sit-ups X 30

JJ, Peggy, Dwayne, Joe, Chris, Conrad, Kyle, Doug, John

The Chimes

Join us @ The Chimes East (Coursey) on Thursday 12.18.08 for a post-workout Christmas deal. You can even show up if you didn't do the workout. We'll be there between 7:45 and 8:00 PM. Email me @ tpgbr1@yahoo.com or respond to comments if you plan on cooling down with us at The Chimes.

ME Workout for the Week Ending 12.20.08

deadlift 3-2-1-1-1
http://www.youtube.com/watch?v=Syt7A23YnpA

light hang squat clean 3-3-3-3-3
http://www.youtube.com/watch?v=KhFMuersBh4

Concentrate on perfecting form with light weight on the hang squat cleans.

12.11.08

2 rounds for time

50 push-ups
40 95lb hang power cleans
30 double unders
20 pull-ups
10 burpees

John, Peggy, Conrad, Becky

12.10.08

max rounds in 20:00

handstand push-ups X 5
95 lb sumo deadlift high pull X 7
squats X 9

12.09.08

5 rounds for time
1/2 body weight dumbbell thrusters X 5
burpees X 7
v-ups X 9
pull-ups X 11

Kyle, Becky, Conrad, Joe

ME Workout for the Week Ending 12.13.08

front squat 3-3-3-3-3
weighted dips 5-5-5


Only perform dips with extra weight if you can complete 12 dips without extra weight.

12.04.08

For time
225lb deadlift X 25
walking lunges X 25
pull-ups X 25
burpees X 25
225lb deadlift X 25

Then...

handstand practice

JJ, Dawn, Kyle, Stephen, Becky

Of Course!

The Course of the race & other details--
http://www.reindeer-run.com/whenwhere.htm

A map--
http://www.gmap-pedometer.com/?r=1779651

12.03.08

21-15-9 reps of...
95lb squat clean and jerk
push-ups
pull-ups

**Run 400 meters after each round.

Joe, Joe, Garrett, Scott, Peggy, Joey, Patty, Doug, Conrad,

12.02.08

perform 1 35lb manmaker (sans row)
perform 1 double under
perform 2 35lb manmakers
perform 2 double unders...

Continue increasing reps for 15:30.

John, JJ, Joe, Stephen, Dawn, Peggy, Conrad, Becky, Kyle