02.24.10

21-15-9 reps for time

115lb power clean and jerk
pull-ups

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.