03.29.10

for time

50 goblet squats @ 75lbs
50 sit-ups
20 pull-ups
35 goblet squats @ 75lbs
35 sit-ups
20 pull-ups
20 goblet squats @ 75lbs
20 sit-ups
20 pull-ups

What's in a Name?

Here is a link to a fantastic post by Kurt Harris:

http://www.paleonu.com/panu-weblog/2010/3/28/the-only-reasonable-paleo-principle.html

ME Workout for the Week Ending 04.03.10

deadlift
70% X 3
80% X 3
90% X AMRAP (slight reset @ the bottom of each rep is ok)

03.25.10

2 rounds for total work time

run 800 meters
15 unbroken barbell thrusters @ 95lbs
rest 90 seconds
run 400 meters
25 pull-ups
rest 90 seconds

Once you pick the barbell up for the thrusters, you may only rest in the rack. Anything else constitutes a break and results in a restart of the thruster set. It is remarkable what you can do when you have to.

Paleo Football

http://sports.espn.go.com/espn/page2/story?id=5021601

03.24.10

10-9-8-7-6-5-4-3-2-1 reps of 115 lb sumo deadlift high-pull
Perform 15 push-ups between each set of sdhps and after the last sdhp rep.

03.23.10

5 rounds for time

run 400 meters
95lb overhead squat X 10
v-ups X 20

03.22.10

3 rounds for time

15 handstand push-ups
21 dumbbell swings @ 70lbs
42 double unders

ME Workout for the Week Ending 03.27.10

back squat
70% X 3
80% X 3
90% X as many reps as possible (AMRAP)

overhead press
70% X 3
80% X 3
90% X AMRAP

Old school CrossFit bottom to bottom Tabata squats w/ Annie.

Happy N.B.A.J.R.W.E!

I wish you the very best on NBAJRWE (National Buy a Jump Rope Week End)! Please support your local sporting goods store and buy a jump rope. Heck, buy two!

Now, watch as Buddy Lee teaches double unders.

03.18.10

3 rounds for total work time

25 burpees
25 pull-ups
25 1 arm dumbbell thrusters @ 25lbs
rest 2:00

Switch arms whenever you want on the thrusters. The number presented is the total number of thrusters each round, NOT 25 each side.

03.17.10

amrap in 20:00

135lb clean and jerk (ground to overhead anyhow) X 7
400 meter run

Some people paint. Some people sing. Some people move.

03.16.10

for time

20 meter tire flip
50 push-ups
50 dumbbell swings @ 55lbs
billboard dumbbell carry
run 400 meters
50 double unders

03.15.10

3 rounds leaving every 5:00

billboard run
50 squats
50 sit-ups

The clock keeps running. You may rest with whatever you have left of the 5:00.

ME Workout for the Week Ending 03.20.10

deadlift (using new max %)
65% X 5
75% X 5
85% X 5

03.11.10

for time

50 1 arm snatches @ 55lbs (50 total--NOT each side)
50 goblet squats @ 55lbs

Perform 4 burpees @ the beginning of each minute (including the first), then resume you snatches/goblet squats.

Then...

turkish get-up practice

03.10.10

for time

35 box jumps, 25inch box

3 rounds
25 pull-ups
25 hyper push-ups

35 box jumps, 25inch box

03.09.10

21-15-9

225lb deadlift
50lb (each side) dumbbell thruster
95lb sumo deadlift high-pull

**The athlete may perform the movements in any order he/she wants. Once you start a movement, you must perform the prescribed reps in that movement before transitioning to a different movement.

03.08.10

3 rounds for time

11 flying burpees to cone target (4-5ft)
30 1 arm weighted overhead walking lungs w/a 30lb dumbbell

rest 2:00

60 v-ups for time

ME Workout for the Week Ending 03.13.10

Add 10lbs to your starting numbers (approximate 1 rep max) for the back squat and deadlift. Add 5 lbs to the starting number for your overhead press. These will be your new weights from which you will derive your work set percentages. Remember to use 90% of your new 1RM. For example:


back squat max last cycle=300lbs (90% is 270lbs)
back squat this cycle=300lbs + 10lbs = 310lbs (90% is 279lbs--round to 280lbs)


Same strength moves this cycle. We will probably change this for the next cycle. I may throw a little o' lift work into these workouts when appropriate.


back squat
65% X 5
75% X 5
85% X 5 or AMRAP if you have a spotter

overhead press
65% X 5
75% X 5
85% X AMRAP


Take a look at this post if this is your first strength cycle:http://tpgbr1.blogspot.com/2010/01/me-workout-for-week-ending-011610.html
Email me with questions @ tpgbr1@yahoo.com.

03.04.10

3 rounds for total reps
AMRAP in 2:00 of weighted burpees w/ 20lb dumbbells (each hand)
AMRAP pull-ups
rest 2:00

03.03.10

3 rounds for time

225lb deadlift X 15
pull-ups X 20
double unders X 20

03.02.10

snatch practice
then...

50 push-ups
50 squats
10 hspus
50 squats
50 push-ups
25 squats
10 hspus
25 squats

03.01.10

max rounds in 15:00

135lb power clean X 4
sit-ups X 15

then...

tabata double unders or tuck jumps

ME Workout for the Week Ending 03.06.10

40% X 5
50% X 5
60% X 5

light and fast