07.29.09

for time

100 sit-ups
50 double unders
1 lap bear crawl
60 sit-ups
30 double unders
4 laps bear crawl
40 sit-ups
20 double unders
7 laps bear crawl

07.28.09

maximum rounds in 20:00

run 300 meters
15 pull-ups

Ido Portal

Ido Portal is a Capoeria practitioner and movement coach based in Israel. He has some great movement drills and sequences on his blog http://idoportal.blogspot.com/. I discovered him on Robb Wolf's blog http://robbwolf.com/. He has video demonstrations of beginning, intermediate and advanced movements from his movement system called Floreio.

Need Some Class?

Ron sure doesn't.

Stephen made a good observation that many of you dedicated Proving Ground adherents may need more coaching (and perhaps an introduction) to the movements we use for the Max Effort workouts. With this in mind, I am offering a small workshop this Saturday (August 1) to address these movements. The hour long session will probably not involve a workout. We will begin at 11 am. We will address a myriad of topics including the following:

• fundamental theory and practice of the ME workout.


• warm-ups


• loading


• back squat technique


• deadlift technique


• front squat technique


• overhead press technique

Due to the technical nature of the material presented, the class will be limited to the first four (4) people to sign up. Please sign up by emailing me @ tpgbr1@yahoo.com. I will send you an email reply to confirm your spot. By the way, it's free!

07.27.09

15 rounds for time

55lb dumbbell swings X 5
push-ups X 10
squats X 15

07.23.09

With a continuously running clock...
1 135lb clean and jerk anyhow the first minute
2 135lb clean and jerks anyhow the second minute
and so on.

When you fail to reach the prescribed round's number, sprint 400 meters. You score is your 400 meter time in seconds divided by your total number of reps of clean and jerk. The lower the score, the better.

ME Workout for the Week Ending 08.01.09

An old school physical culturist.

barbell thruster X 1-1-1-1-1

http://www.youtube.com/watch?v=nCl-Lft8LSQ


glute ham sit-up 10-10-10
back extensions 10-10-10

Take a look at the ME Workout link to the right for a guide to the ME Workout. I'll be happy to answer any questions via email tpgbr1@yahoo.com or in person.

07.22.09

21-18-15-12-9-6-3 reps of

double unders
burpees
v-ups

07.21.09

5 rounds for time

95lb barbell thruster X 11
run 400 meters

07.20.09

for time

35 overhead walking lunges, 45lb plate
35 dumbbell squat cleans, 40lb dumbbells
35 double unders
run 300 meters
35 handstand push-ups
run 300 meters
35 pull-ups
35 swings, 70lb dumbbell

ME Workout for the Week Ending 07.25.09

Drawing by Lon Kilgore.

deadlift 3-3-3 (light and fast--touch and go w/ about 60% of your estimated 1 rep max)

deadlift 1-1-1 (slow and heavy--use between 80%-90% of your 1 rep max--do not try to pr)

Make sure you warm up thoroughly. Take plenty of rest between sets. Here is a sample warm-up for this type of workout:

joint mobility

2 rounds

200 meter run

10 squats

10 back extensions

10 push-ups

10 pull-ups

Here's how I would load w/ a hypothetical 300lb deadlift 1 rep max:

45lbs (the bar) X 5

95lbs X 5

135 X 5

180 X 3 (first work set)

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

07.16.09

for time...

21 renegade manmakers w/30lb dumbbells
9 pull-ups
run 400 meters
15 renegade manmakers
15 pull-ups
run 400 meters
9 manmakers
21 pull-ups run 400 meters

A renegade manmaker is a manmaker with the row.

07.15.09

for time

45lb overhead squat X 30
pull-ups X 30
burpees X 30

07.14.09

10 rounds for time

275lb deadlift X 2
50lb 1 arm press X 3 each side
double unders X 11

07.13.09

4 rounds for time

run 400 meters
35 jumping lunges

ME Workout for the Week Ending 07.18.09

Illustration by Lon Kilgore

back squat 3-2-1-1-1

http://www.youtube.com/watch?v=kawBY5p29fQ

07.09.09

for time

30 box jumps-30 inch box
30 power clean & jerks-95lbs
30 pull-ups
30 barbell thrusters-95lbs
30 v-ups
30 box jumps-30 inch box

07.08.09

run 400 meters
then...
21-15-9
pull-ups
handstand push-ups
rest 2:00
run 400 meters
then...
21-15-9
225lb deadlift
burpees

07.07.09

maximum rounds in 10:00
5 double unders
7 sit-ups
9 squats

rest 2:00

maximum rounds in 10:00
run 300 meters
1 lap bear crawl

07.06.09

3 rounds for time

60lb goblet squat X 25
hyper push-ups X 25
v-ups X 25
60lb dumbbell 1 arm clean and jerk X 25
jumping lunges X 25

ME Workout for the Week Ending 07.11.09

power clean 2-2-1-1-1

http://www.youtube.com/watch?v=6tXcS0Xp1aE (Rippetoe)

http://www.youtube.com/watch?v=eYoSu5Ma0cU (Burgener)

glute ham sit-ups 10-10-10

Happy Independence Day!

There, I guess King George will be able to read that.

-John Hancock

The Spillway Classic

Here is a link with information and a registration form for the big 3 mile trail run on Sunday, July 19. This is a good one!

http://www.runnotc.org/races/2009/spillway.pdf

07.02.09

for time

run 800 meters
75lb push-press X 50
40lb 1 arm dumbbell snatch X 50 (25 each side)
pull-ups X 30
burpees X 30
run 800 meters

07.01.09

5 rounds for time

run 300 meters
95lb sumo deadlift high-pull X 15

06.30.09

for time

115lb thruster X 50

Perform 5 burpees every time the bar touches the floor. Resume the thrusters. Keep going until you hit 50.

06.29.09

max rounds in 20:00

run 400 meters
7 handstand push-ups
9 dumbbell swings, 70lb dumbbell
11 double unders