06.29.10

for time

800 meter run
50 lunges with a 55lb dumbbell (goblet style)
50 dumbbell swings with a 55lb dumbbell
50 pull-ups
800 meter run

06.28.10

for times

25 box jumps-24inch box
115lb/75lb front squat X 15
rest 2 minutes
50 push-ups
115lb/75lb front squat x 15
rest 2 minutes
100 double unders
115lb/75lb front squat X 15

ME Workout for the Week Ending 07.03.10

A)deadlift 5-5-5 rest 120 seconds between sets
B)barbell split jerk 5-5-5 rest 120 seconds between sets
C) glute ham developer sit-ups 12-12-12 rest 60 seconds between sets

06.26.10

special training

for time
50 pull-ups
800 meter run
50 handstand push-ups
800 meter run
50 deadlifts @ 225lbs/155lbs
800 meter run
50 dumbbell thrusters @ 35lb/20lb dumbbells
800 meter run
100 double unders/100 sit-ups
800 meter run
50 pull-ups
800 meter run

Goodbye, Paul!

Please join us as we send Paul off in style at Kona Grill in Perkins Rowe this Friday, June 25 @ 7:30 PM. Also, I am planning to perform an "inner fortitude" workout this Saturday around 11 AM. I won't be providing much coaching during the actual workout as I will be participating myself. If you would like to join me, email me @ tpgbr1@yahoo.com.

06.23.10

4 rounds for completion (not timed)

205lb/135lb snatch grip deadlift X 5
55lb/35lb dumbbell swing X 15 (unbroken)
plank of choice-60 seconds

06.22.10

3 rounds for completion (not timed)

run 400 meters @ 80%
15 hyper push-ups
15 pull-ups
rest 60 seconds

06.21.10

Remember, this week is an unloading week.

3 rounds for completion (not for time)
20 dumbbell thrusters @ 35lbs/20lbs
2 laps bear crawl there, crab crawl back
rest 90 seconds

After the last rest period...

AMRAP double unders in 5 minutes.

ME Workout for the Week Ending 06.26.10

A)barbell thruster 3-3-3-3-3 rest 120 seconds between sets, keep it LIGHT and FAST
B)ankles-to-bar or knees-to-elbows 12-12-12 rest 60 seconds between sets
C)weighted back extensions (w/a plate) 12-12-12 rest 60 seconds between sets

This is an unloading week. Do not go heavy on the thrusters.

"Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

Philippians 4:6-7

Tough Mudder

A tattoo is offered to all finishers!

06.17.10

75 double unders
75 hands-to-floor sit-ups
run 400 meters
50 double unders
50 hands-to-floor sit-ups
run 400 meters
25 double unders
25 hands-to-floor sit-ups
run 400 meters

06.14.10

Sorry it's out of order.

2 rounds for time

tire flip w/jump through X 10
1/2 bodyweight dumbbell farmer's carry to the end of the gravel and back to start line
run 400 meters
1 arm dumbbell snatch w/ one of the dumbbells X 12 each side (touch and go)

06.16.10

For individual modality times--

A) 50 box jumps on a 24 inch box-rest 90 seconds
B) run 800 meters-rest 90 seconds
C) 70lb/55lb dumbbell swing X 50-rest 90 seconds
D) 50 burpees

06.15.10

3 rounds for times

run 650 meters
15 handstand push-ups
15 front squats @ 135lbs/95lbs
Rest 90 seconds between each round.

ME Workout for the Week Ending 06.19.10

A)deadlift--3 sets of 3 w/2 minute rest between sets
B)hang squat clean--3 sets of 3 w/2 minute rest between sets

06.10.10

for time
225lb/185lb deadlift X 21
50 double unders
225lb/185lb deadlift X 15
50 push-ups
225lb/185lb deadlift X 9
50 double unders/50 push-ups

Mat Lalonde and Paleo Nutrition

Here is a concise write up about Mat Lalonde and the Paleo way of eating:
http://life.nationalpost.com/2010/06/10/qa-mat-lalonde-discuss-the-paleo-diet/

This is a great way to introduce the "why" behind the nutrition prescription of The Proving Ground.

Jordan and Pendo's Super Big Crazy Fiesta!

Where: La Carreta on Bluebonnet
When: Friday, June 11 around 7
Why: Jordan is bonafied (he graduated) and Pendo is taking the long route to the midwest.

Directions:
http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=9828+Bluebonnet,+Baton+Rouge,+LA+70810&sll=30.453409,-90.811615&sspn=0.737521,1.234589&ie=UTF8&hq=&hnear=9828+Bluebonnet+Blvd,+Baton+Rouge,+East+Baton+Rouge,+Louisiana+70810&ll=30.357083,-91.10884&spn=0.003694,0.009624&t=h&z=17

06.09.10

In 12 minutes...

Beginning with the first weight, perform 3 repetitions of a barbell thruster with each weight until you reach the end of the weight list or you fail. Rest as long as you need keeping in mind you have only 12 minutes to go as far down the line as you can.

All weights in pounds.

men 45, 65, 75, 95, 115, 135, 155, 185
women 35, 55, 75, 85, 105, 115, 135, 155

rest 4-5 minutes

Perform the following runs in the time allowed. You must rest with any time remaining.

In-
2 minutes-run 250 meters (billboard)
4 minutes-run 400 meters
6 minutes-run 800 meters
4 minutes-run 400 meters
Run 250 meters (billboard) and perform 25 burpees. Your score is your time from the start of the final 250 meter run to the completion of your final burpee.

06.08.10

for time

5 rounds of the couplet
70lb dumbbell swing X 7
burpees X 14

then immediately transition to-

run 800 meters
45lb overhead walking lunge, 50 steps
run aprox 25o meters (billboard & back) with the 45lb plate
50 sit-ups

06.07.10

4 rounds for work time

15 box jumps (24inch/18inch box)
run 400 meters
15 pull-ups
Rest 90 seconds between rounds.

ME Workout for the Week Ending 06.12.10

front squat 3-2-1-1-1 rest 2 minutes between sets
power snatch + overhead squat X 2-2-2-2-2 rest 2 minutes between sets

For the snatch work, perform 1 power snatch and, keeping the bar locked out above the head, perform 1 overhead squat. Repeat the sequence for your second rep then rest 2 minutes. Focus on speed and form on the snatch and full range of motion and control on the overhead squat.

In Search of the Perfect Human Diet

Here is a link to a trailer for CJ Hunt's documentary:

http://www.perfecthumandiet.us/film_demo.htm

06.03.10

A)In 10 minutes, work to a tough (but not 1RM) single clean and jerk.

B)For Time
35lb dumbbell (each side) hang squat clean and jerk X 50
*Beginning with the first minute, perform 4 burpees every minute on the minute. Resume the clean and jerk after you finish the burpees.

C)6 rounds of Tabata sit-ups

06.02.10

for time

run 650 meters
10-9-8-7-6-5-4-3-2-1 repetitions of-
70lb goblet squat
pull-ups
run 650 meters

06.01.10

A1)accumulate 30 seconds in an L-Sit
A2)25 hyper push-ups (focus on perfect form and range of motion-NOT speed)
Repeat A1 and A2 for 3 total rounds with 1 minute rest between each round. This is not a timed evolution.

rest 2 minutes

B)3 rounds for time
55lb dumbbell snatch X 10 each side
50 double unders

05.31.10

5 rounds for total work time (not including walk)

14 burpees w/lateral jump over step
sprint 125 meters
walk back to start line

ME Workout for the Week Ending 06.05.10

overhead press 3-3-3 rest 2:00 between sets
power clean 1-1-1-1-1 rest 2:00 between sets
knees-to-elbows or toes-to-bar 12-12-12 rest 1:00 between sets