09.03.09

for time

135lb thruster X 15
run 400 meters
25 pull-ups
run 400 meters
135lb thruster X 15
run 400 meters
25 pull-ups

09.02.09

for total work time

95lb hang power clean X 50
rest 2:00
800 M run
rest 2:00
double unders X 75

09.01.09

maximum rounds in 5:00
70lb dumbbell swing X 3
v-ups X 7
90 second rest
maximum rounds in 5:00
25lb turkish get up X 3 each side
90 second rest
maximum rounds in 5:00
300 meter run
burpees X 5

Score is total number of rounds completed.

08.31.09

W/ Jordan
7 rounds for time

155lb front squat X 5
medicine ball slams X 20
handstand push-ups X 7

then..

60m-100m sprints X 4

ME Workout for the Week Ending 09.05.09

push-press 3-3-3-3-3
http://www.youtube.com/watch?v=xLcntfkyXbM

08.27.09

maximum rounds in 20:00

95lb push-jerk X 7
pull-ups X 15
run 400 meters

08.26.09

5 rounds for time

run 300 meters
225lb deadlift X 9
sit-ups X 21

08.25.09

for time

25 burpees
50 walking lunges
75 push-ups
100 squats
50 double unders
25 burpees

08.24.09

3 rounds for time

run 400 meters
40lb manmakers X 15

Reminder

There are a few slots open for the fundamental class this Saturday, August 29 @ 11 am. Email me at tpgbr1@yahoo.com to sign up. If you joined The Proving Ground in the month of August, the class is mandatory. The cost is $25.

ME Workout for the Week Ending 08.29.09

deadlift 5-5-5-5-5

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

glute ham sit-ups 10-10-10

The deadlift is not a squat. Notice the elevation of the hips at the beginning of the deadlift. Stay very tight. Touch and go. Form before intensity.

08.20.09

for time

run 800 meters
45lb 1 arm dumbbell snatch X 20-15-10-5 (reps per side)
double unders X 5-10-15-20
run 800 meters

08.19.09

for time
21-18-15-12-9-6-3 reps of
95lb sumo deadlift high-pull
pull-ups

08.18.09

for time

run 400 meters
50 handstand push-ups
run 400 meters
50 goblet squats w/70lbs
run 400 meters

08.17.09

for total reps

run 400 meters
Tabata intervals begin precisely 2:00 after the start of the 400 meter run.

Tabata (:20 work/:10 rest X 8)
55 lb dumbbell swings
push-ups
sit-ups
squats

ME Workout for the Week Ending 08.22.09

front squat 5-3-3-2-2
http://www.youtube.com/watch?v=dehR3d6NuQE

weighted pull-ups 5-5-5

Only add weight to the pull-ups if you can perform 10 perfect dead hang pull-ups. If you cannot, do 3 sets of half of your estimated dead hang pull-up max. For instance, if you can do 6 dead hang pull-ups, perform 3 sets of 3 repetitions in your workout.

08.13.09

for time

135lb power clean and jerk X 21
30 double unders
135lb power clean and jerk X 15
30 double unders
135lb power clean and jerk X 9
30 double unders

08.12.09

3 rounds for time

run 400 meters
15 pull-ups
25 burpees
35 overhead lunges (walking) with a 45lb plate

08.11.09

5 rounds for time

run 300 meters
95lb push-jerk X 11
sit-ups X 30

08.10.09 (Monday)

1-10
70lb dumbbell swing
hyper push-ups
high box jump

This is a ladder. The first round looks like 1 swing, 1 hyper push-up (on steps), 1 high box jump. The second round is 2 swings, 2 hyper push-ups and 2 box jumps. Go to 10. Scale as needed.

Remember, the hyper push-ups are performed with the hands on steps or blocks to increase the range of motion.

See you Tuesday.

ME Workout for the Week Ending 08.15.09

overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=SAXPJ3PfdyY


glute ham sit-ups 10-10-10
http://www.youtube.com/watch?v=NRWDQCcjeQk
back extensions 10-10-10



Superset the glute ham sit-ups with the back extensions at the end of the workout. Take a minute break between each superset. This is not for time.

Contact

I am compiling a contact list of The Proving Ground's members. If you want to be on the list, email me @ tpgbr1@yahoo.com with your phone number.

Be sure to scroll down a bit. I posted a few updates this afternoon.

Fundamentals Class

The first introductory class will be held on Saturday, August 29 at 11 am. If you have joined the class within the last month, you will need to sign up for this. The 60-90 minute session will cover an introduction to our theory and practice as well as basic movements. Enrollment is limited to five participants. The cost is $25.

Email Charles @ tpgbr1@yahoo.com to register.

Videos

Per John's suggestion, I have posted videos chronicling the movements we addressed at the clinic last Saturday (along with some others). You can find them by clicking on the ME Workout link at the right side of this page. If a link is dead or not working, please let me know.

The CrossFit main site has an extensive collection of videos as well.

Reminder

I will be unable to coach this Monday, August 10. Apparently, my presence is requested at parent orientation. I will post a workout for this evening. You may also consider doing the ME workout. Or something else. Or nothing!

Sorry for the short notice. I just found out myself.

See you Tuesday!

08.06.09

3 rounds for time

jumping lunges X 50 (25 each leg)
pull-ups X 25
95lb hang power clean & jerk X 15

Welcome Fred. It was his first dose.

08.05.09

for time

run 800 meters
100 double unders
75 v-ups
50 95lb front squats or 50 60lb goblet squats
run 800 meters

08.04.09

for time

The following movements are to be completed in any order you wish. Once you begin a movement, stay with the movement until you have performed the prescribed repetitions.

1/2 body weight farmer's carry-400 meters
50 handstand push-ups
50 pull-ups
1 lap broad jump
medicine ball run-400meters

Welcome to last evening's newbies Mark, Alison, Cheryl and Paxton.

08.04.09

for time
run 400 meters
70lb dumbbell swings X 33
burpees X 11
run 400 meters
70lb dumbbell swings X 22
burpees X 22
run 400 meters
70lb dumbbell swings X 11
burpees X 33

Welcome to last evening's newest participants Kasey, Marlow, Corey and Jeremy.

The Clinic

Not that kind of clinic.

The first clinic hosted by The Proving Ground was a success. Thanks to John, Anthony, Aimee and Tommie for participating. A big gracias to Stephen for his work as model-coach. Stay tuned, there will be more of these. I've got ideas for topics for future clinics, but I want to know what what you want to know! Email me at tpgbr1@yahoo.com with ideas or leave them in the comment section of this post.

As John suggested, I will post links to videos of the lifts we worked on under the ME Workout link on the right. Give me a day or two to get these together.

ME Workout for the Week Ending 08.08.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ

07.30.09

3 rounds for time

run 800 meters
95lb sumo deadlift high-pull X 15
95lb squat clean X 15
95lb push-jerk X 15

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

ME Workout for the Week Ending 07.04.09

Power and Grace

front squat 3-3-3-3-3
http://www.youtube.com/watch?v=dehR3d6NuQE


1 arm dumbbell overhead press 3-3-3 (each side)

06.25.09

for time

run 400 meters
40lb dumbbell push-press X 40
hyper push-ups on the dumbbells X 40
carry the dumbbells 300 meters
pull-ups X 40
run 400 meters

06.24.09

They sure could jump in the 80s.

for time

25 reps box jump--30inch box

then...

10-9-8-7-6-5-4-3-2-1 225lb deadlift

1-2-3-4-5-6-7-8-9-10 handstand push-ups

then...

25 reps box jump--30inch box

Alternate the deadlifts with the handstand push-ups.

06.23.09

3 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups
10 burpees

06.22.09

7 rounds for time

115lb squat clean and jerk X 5
jumping lunges X 7
double unders X 9
bear crawl/crab crawl 1 lap

ME Workout for the Week Ending 06.27.09

deadlift 1-1-1-1-1

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

then...

glute ham sit-ups 3 X 10

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

back extensions 3 X 10

**That means 3 sets of 10 repetitions. Alternate with a set of sit-ups and a set of back extensions. No rush.

06.18.09

Maximum rounds in 10:00 of...

billboard run (300 meters)

15 dips (or 15 hyper push-ups)

REST 2:00

Maximum rounds in 10:00 of...

billboard run (300 meters)

55lb dumbbell swing X 15

Your score is the total number of rounds (and fractions of rounds) completed. Hyper push-ups are performed on the steps. Hydrate.

06.17.09

55 L pull-ups and 55 handstand push-ups for time

Feel free to mix and match as you see fit. You've just got to get to 55 on each movement.

Do deadhang pull-ups (no kip) if you don't have the L. Do jumping pull-ups with a SLOW descent if you don't have dead hang pull-ups. Here's an L pull-up:

http://www.youtube.com/watch?v=gZSst-g4aeo

06.16.09

run 400 meters
then...
25-15-5 reps
40lb dumbbell thrusters
40lb dumbbell power cleans
then...
run 800 meters
then...
5-15-25 reps
v-ups
burpees
then...
run 400 meters

Nice grind, folks.

Emil Zatopek

Emil Zatopek was known as "the Czech Locomotive." I recently learned of his remarkable running career and life while listening to the book-on-CD version of Born to Run by Christopher McDougall. Zatopek was reportedly one of the first modern runners to extensively use interval training. He supposedly did a workout that consisted of 80 (yes, 80) 400 meter intervals with 200 meter jogging recoveries between the intervals! You can read a bit about him here:http://www.runningpast.com/emil_zatopek.htm

Born to Run is an interesting read so far. The link below is to Amazon which has a short video of the above mentioned author Christopher McDougall talking about why he wrote the book and the trap of the modern running shoe.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

06.15.09

21-15-9 repetitions of...

250lb deadlift
explosive push-ups
standing broad jumps

ME Workout for the Week Ending 06.20.09

back squat 3-3-3-3-3

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

overhead press 3-3-3-3-3

http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6

The illustration is from Mark Rippetoe's Starting Strength http://www.amazon.com/Starting-Strength-Practical-Coaching-Beginners/dp/0976805405

Aloha!

I am planning to vacate the area for a few days next week. We will have class on Monday and Tuesday. There will be no organized classes on Wednesday (6/17) or Thursday (6/18). Don't despair, I intend on posting workouts on both of those days. Do them on your own or with a group or not at all! Your regularly scheduled programming should resume on Monday, June 22.

06.10.09

for time

65 squats
30 pull-ups
30 double unders
20 pull-ups
20 double unders
10 pull-ups
10 double unders
65 squats

06.09.09

for time

run 800 meters
55lb dumbbell swing X 50
burpees X 50
run 800 meters

06.08.09

3 rounds for time

115lb hang power cleans X 25
sit-ups X 25
dips X 25 (or 35 hyper push-ups)

ME Workout for the Week Ending 06.13.09

power clean 2-2-2-2-2

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

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

Remember, unless you have bumper plates you will not be able to use the amount of weight your strength will allow. Open those hips and make this explosive.

06.04.09

for time

run 400 meters
5 laps bear crawl
15 pull-ups
run 400 meters
3 laps bear crawl
25 pull-ups
run 400 meters
1 lap bear crawl
35 pull-ups

A Request and An Announcement

The Request:

I need help reinforcing the pull-up station Jordan and I constructed. If you are willing to help and you have the construction abilities equal to or greater than an elementary school student (greater ability than your humble coach), email me at tpgbr1@yahoo.com.

The Announcement:

I plan to coach on Monday nights this summer while Jordan is at camp. Time slot stays the same (6:30 pm).

06.03.09

7 rounds for time
95lb sumo deadlift high pull X 5
95lb power clean X 7
95lb push jerk X 9

then...

50 double unders

06.02.09

for time

700 meter run
then...
21-18-15-12-9-6-3 reps of-
55 lb goblet squat
push-ups
then...
700 meter run

ME Workout for the Week Ending 06.06.09

deadlift 3-2-1-1-1

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

30 seconds in a plank X 3

I believe this photo is found in Mark Rippetoe's book Starting Strength. You can find it here- http://www.amazon.com/Starting-Strength-Practical-Coaching-Beginners/dp/0976805405

If you are new to The Proving Ground, please take a look at the ME Workout link in the links section to the right. Please email me with any questions at tpgbr1@yahoo.com.

05.28.09

for time
run 300 meters
100 walking lunge steps
80 push-ups
run 300 meters
60 sit-ups
40 pull-ups
run 300 meters
20 flying burpees

Jordan's Fiesta Extravaganza

Let's send Jordan off to camp in style. We will be at Superior Grill tomorrow evening (Friday) to celebrate Mr. Watts. The festivities begin between 8 & 8:30. Hope to see you there!

Jordan's email is jwatts8@lsu.edu.

What Does This Worm Have to do With You?

Well, according to Cynthia Kenyon, quite a bit. Kenyon is Director of the UCSF Center for the Biology of Aging as well as an American Cancer Research Society Research Professor. I happened upon this video on Art DeVany's private blog (http://www.arthurdevany.com/).

The worm pictured is known as a c-elegan. It is used in the research of aging because it has a relatively short lifespan (about two weeks). I have placed links to Kenyon's talks about her findings at the bottom of this post. For those interested in the information but not in the unabridged presentation, I offer the following brief synopsis:

First, damage to a gene known as daf-2 actually doubled the lifespan of the worms. The damage to this particular gene also enabled the "elderly" c-elegan to move like a young whipper snapper c-elegan. This daf-2 gene is a hormone receptor. Remember from high school biology, hormones send messages. Hang with me on this.

The daf-2 receptors are similar to two receptors in humans. These two receptors are the receptors for Insulin like Growth factor 1 (IGF-1) and Insulin. IGF-1 and Insulin send messages that tell the body to promote growth and food storage. Conversely, low Insulin and IGF-1 signaling tell the body to turn on cell maintenance and stress resistance, not growth.

Current genetic research is suggesting a connection with an organism's ability to resist stress and a long, active lifespan. This is what was displayed with the c-elegan. As mentioned above, low Insulin and IGF-1 signaling promote stress resistance at a cellular level.

So, how do we down regulate these two receptors?

By promoting insulin sensitivity and having overall low insulin levels.

Practical ways to do this include:

• Eating a diet based on meat, vegetables, fruit and nuts. Ditching the grains, sugar and processed food-like substances (these raise insulin chronically and decrease insulin sensitivity).
• Engaging in brief, intense, intermittent exercise. Too much exercise burns out stress receptors, messes up insulin sensitivity and catabolizes lean body mass. In my opinion, most ultra endurance athletes don't age particularly well. More is not always better.
• Getting enough quality sleep and dealing with life's stressors appropriately.

See the primer and nutrition info which are found in the links section for more information.

Here are the links to Kenyon's talk: http://www.scivee.tv/node/8583

http://www.scivee.tv/node/10340

There is far more detail and information presented in the actual lectures. Sorry for the run-on paragraph above. Blogger's toying with me.

05.27.09

maximum rounds in 20:00

225lb deadlift X 15
run 400 meters

05.26.09

max rounds in (MRI) 5:00
10 v-ups
10 squats
rest 2:00
MRI 5:00
40lb dumbbell snatch X 7 each arm
handstand push-ups x 7
rest 2:00
MRI 5:00
burpees X 5
1 lap bear crawl

Thanks, Emily!

The Proving Ground's first follower. C'mon, all the cool kids are doin' it!

ME Workout for the Week Ending 05.30.09

barbell thruster 3-3-3-3-3

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

glute ham sit-ups 10-10-10

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

05.20.09

for time

box jumps X 30
then...
21-15-9
135lb hang clean & jerk
pull-ups
then...
box jumps X 30

05.19.09

7 rounds for time

run 300 meters
95lb barbell thruster X 8
burpees X 11

Short Bursts of Play

I attempt to refrain from the "study wars" as I call them. Your study says one thing. Mine says another. Who's right? Who cares!?

However (I didn't say but), when I find stuff that makes sense within the framework of what has worked for me and others I have coached, I'll post it. For that matter, if I find something that shoots the stuff I believe down effectively, I'll post that too!

The linked article speaks of a study that says children like to play in short bursts of activity. It suggests that children may be less fat and more fit if they participated in more unstructured play and less structured physical education. This makes sense because it seems as though humans of all ages tend to move with a certain Levy distribution http://en.wikipedia.org/wiki/Levy_walk.

A quote-

Previous research has shown that children are more naturally inclined to engage in short bursts of running, jumping and playing with a ball, and do not tend to sustain bouts of exercise lasting five or more minutes. This is especially true for activities that are more vigorous in nature.

Compare this with the new feel-good campaign from the NFL called NFL Play 60.

The National Football League has even started a program called NFL Play 60 that encourages kids to move for at least 60 minutes each day. "Our players know the importance of staying healthy and it’s important that young fans also understand the value of exercise," said NFL Commissioner Roger Goodell. "Play 60 is an important tool in ensuring children get their necessary daily physical activity as recommended by health and fitness experts."

This seems to be the standard, ineffective physical education model as well. Maybe the education system has gotten it wrong. Again.

CrossFit (http://www.crossfit.com/), MovNat(http://www.movnat.com/), and Frank Forencich's concepts (http://www.exuberantanimal.com/) all blow the old PE model out of the water.

The article--http://www.livescience.com/health/090516-kids-play.html

ME Workout for the Week Ending 05.23.09

front squat 5-3-3-1-1-1

http://www.youtube.com/watch?v=dehR3d6NuQE

05.14.09

for time

95lb clean & jerk X 15
sit-ups X 50
95lb clean & jerk X 15
pull-ups X 25
95lb clean & jerk X 15
sit-ups X 50
95lb clean & jerk X 15
pull-ups X 25

**All clean & jerks were from the floor and of the power variety (no squat).

05.13.09

3 rounds for time

run 700 meters
25 double unders
50 squats

05.12.09

10 rounds lasting 90 seconds each

explosive push-ups X 5
55 lb dumbbell swing X 7
bear crawl 1 lap

**Rest for the balance of the 90 second round.

ME Workout for the Week Ending 05.16.09

Superset the following. That means perform the push-jerks and immediately move to the pull-ups. Rest 1.5-2 minutes before beginning the next superset.

push-jerk 2-2-2-2-2
weighted pull-ups 3-3-3-3-3

Only add weight to the pull-ups if you can do at least 10 dead hang, bodyweight pull-ups.

http://www.youtube.com/watch?v=OxBxSaCJnh8 (push-jerk)

http://www.youtube.com/watch?v=xLcntfkyXbM (push movement comparison)

05.07.09

for time

25 pull-ups
run 700 meters
95lb thrusters X 45
run 700 meters
25 pull-ups

05.06.09

3 rounds for time

run 400 meters
225lb deadlift X 17
burpees X 21

05.05.09

for time

40lb manmakers X 21
double unders X 25
40lb manmakers X 15
double unders X 35
40lb manmakers X 9
double unders X 45

ME Workout for the Week Ending 05.09.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ