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