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

New Year's Eve Workout

Location--Episcopal High School Track 3200 Woodland Ridge Blvd
Date/Time--12.31.09/1:00pm
Duration--As long as it takes.
Supplies Needed--water

In the event of torrential rain, the event is cancelled. Call me @ 288.7208 w/any questions.

12.29.09

for time

20lb (each hand) dumbbell thruster X 55
shuttle run
35lb dumbbell swing X 55
shuttle run
45lb plate overhead lunge X 55
shuttle run
hyper push-ups X 55

12.28.09

w/Jordan

maximum rounds in 20:00

5 weighted sit-ups w/ a 45lb plate
10 overhead squats w/pvc
15 burpees

Schedule

We are back to business "unusual" this week. Monday through Wednesday @ 6:30pm. The YMCA closes @ 1pm on Thursday. If you are interested in participating in one last workout before 2010 on Thursday morning or afternoon, please email me @ tpgbr1@yahoo.com. Indicate what time would be good and, if I get enough interest, it's on.

ME Workout for the Week Ending 01.02.10

back squat
5-3-3-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

Make certain you record the weights you use for this workout. It's important for our upcoming cycle!

Merry Christmas!

12.22.09

for time

95lb sumo deadlift high-pull (SDHP) X 21
handstand push-ups (HSPU) X 21
squats X 50
95lb SDHP X 15
HSPU X 15
squats X 50
95lb SDHP X 9
HSPU X 9
squats X 50

Schedule

There will be one organized workout @ TPG this week on Tuesday, December 22. We will not have organized workouts on Monday, Wednesday or Thursday. Enjoy the break!

ME Workout for the Week Ending 12.26.09

push-press 3-3-3
chest to bar pull-ups 5-5-5

Superset the push-press with the chest-to-bar pull-ups. Rest in between each superset at least 120 seconds.

Substitute Ladder for Pull-ups
chest-to-bar--kipping--strict--jumping

12.17.09

5 rounds

20 hindu push-ups
15 dead hang pull-ups

The focus of this session is breathing and flow, not time.

12.16.09

5 rounds for time

shuttle run
60lb 1 arm dumbbell thruster X 9 each side

Reminders

Please shoot me an email @ tpgbr1@yahoo.com if you plan to attend the fiesta Friday evening.

Information about the Red Stick Bowl 5k which benefits the Wounded Warrior project can be found here: http://la.milesplit.us/meets/62075. The race is this Saturday.

12.15.09

maximum rounds in 20:00

315lb deadlift X 3
burpees X 7
butterfly sit-ups X 21

12.14.09

w/Jordan

for time

3 laps bear crawl
21 obstacle jumps
9 dips
3 laps bear crawl
15 obstacle jumps
15 dips
3 laps bear crawl
9 obstacle jumps
21 dips

Christmas Party

We will meet @ 7pm this Friday, December 18 @ Dingos on Coursey. Spouses, significant others, small pets, parole officer(s), etc. are invited as well. Please email me @ tpgbr1@yahoo.com if you plan to attend so I can get a count.

Events

TPG Christmas party --Friday, December 18 (location TBA)

Red Stick Bowl 5k--Saturday, December 19 (benefits the Wounded Warrior Project)

ME Workout for the Week Ending 12.19.09

power clean 1-1-1-1-1

12.10.09

A) Perform as many reps of pull-ups as possible in 1 set. The set is terminated when both hands leave the bar and/or any part of the body touches the floor.

rest 90 seconds

B)10 rounds for time
10 burpees
10 v-ups

Immediately move to part c.

C) Perform the number of pull-ups you completed in your max set. Use as many sets as necessary.

Your score is your max pull-up number and the time for parts b and c.

12.09.09

5 rounds for time

shuttle run
40lb 1 arm push-press X 11 each side
double unders X 22

Then...

Rock throwing for fun and profit.

Events

Jordan has one slot open for the 6am Friday Max Effort Workout. Email him at jwatts8@tigers.lsu.edu if you want to get strong.

I will host an introductory session this Saturday, December 12 @ 12pm. The class will last 1-1.5 hours and will cover the 9 fundamental movements, theory, practice and a bit of nutrition. Email me @ tpgbr1@yahoo.com if you plan to attend. Please make plans to attend if you have joined us within the last two months. If this is not possible, let me know and I can schedule another one.

12.08.09

3 rounds for time

135lb power clean X 15
jumping lunges X 50

12.07.09

w/Jordan

Tabata
55lb dumbbell swings
push-ups
sit-ups
squats

The Tabata protocol is 8 rounds of 20 seconds of work and 10 seconds of rest.

ME Workout for the Week Ending 12.12.09

front squat 3-3-3-3-3

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

12.02.09

Oops. Forgot to post this one.

70lb goblet squat X 25
burpees X 5
70lb goblet squat X 20
burpees X 10
70lb goblet squat X 15
burpees X 15
70lb goblet squat X 10
burpees X 20
70lb goblet squat X 5
burpees X 25

12.03.09

maximum rounds in 10:00
push-ups X 10
55lb dumbbell swings X 5

rest 90 seconds

maximum rounds in 10:00
box jumps X 5
pull-ups X 10

Friday Morning

Jordan will offer a 6am class on Friday covering the ME workout of the week. The first class will be held this Friday, December 4. Email Jordan at jwatts8@tigers.lsu.edu if you plan to attend.

The blog I mentioned last night hosted by nutrition expert Robb Wolf is found at http://robbwolf.com. The podcasts are excellent.

12.01.09

21-15-9 reps for time

225lb deadlift
double unders
handstand push-ups

11.30.09

w/ Jordan

5 rounds for time

55lb dumbbell swing X 12
medicine ball slams X 25
95lb hang squat cleans X 10

ME Workout for the Week Ending 12.07.09

overhead press 3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY

weighted pull-ups 3-3-3


If you have fewer than 10 pull-ups, perform 3 sets of pull-ups to failure with no extra weight. If this number is less than 5, work a few negatives as well (jump to the top, down slowly).

Saturday

I plan on building work capacity at the LSU lakes around 11 am this Saturday, November 28. If you would like to join me, shoot me an email @ tpgbr1@yahoo.com so I know what I need to take with me. No biggie if you don't email and show up.

I'll be around the pull-up bars.

11.25.09

a) 5 rounds for time

7 pull-ups
14 push-ups
21 sit-ups

b) for completion (not timed)

55lb dumbbell swing breathing ladder 1-10-1

c) 3 rounds for time

5 pull-ups
10 push-ups
15 sit-ups

**The breathing ladder consists of 1 swing, 1 breath recovery. 2 swings, 2 breaths and so on. Go all the way to 10, then start at 9 and go back down to one. Breathe as needed while you are performing the reps. I first learned of these from Mark Twight @ Gym Jones.

11.24.09

for time
50 pull-ups
50 thrusters w/a 45lb bar
50 dumbbell swings @ 35lbs
50 overhead squats w/a 45lb bar
50 burpees

11.23.09

w/Jordan

for time

100 squats
10 power cleans @95lbs
5 handstand push-ups
75 squats
15 power cleans @ 95lbs
10 handstand push-ups
50 squats
20 power cleans @ 95lbs
15 handstand push-ups

ME Workout for the Week Ending 11.28.09

deadlift
5-3-2-1-1

11.19.09

for time

21-15-9
135lb power clean
burpees

rest 2:00

9-15-21
35lb dumbbell thrusters
pull-ups

11.18.09

3 rounds for time

15 handstand push-ups
25 pull-ups
50 squats
15 reps deadlift @ 225lbs

11.17.09

maximum rounds in 20:00

push-ups X 7
55lb dumbbell clean and jerk X 10 (5 each side)
double unders X 15

11.16.09

w/Jordan

for time
60lb farmer's walk X 3 laps
sit-ups X 60
25lb overhead walking lunges X 2 laps
sit-ups X 75
60lb farmer's walk X 3 laps

ME Workout for the Week Ending 11.21.09

ME barbell thruster 2-2-2
Dynamic Effort (DE) barbell thruster 3-3-3


Work up to three heavy sets of 2 repetitions for the ME thruster. Use 50% of your highest weight for the DE thruster. The DEs consist of a controlled (not slow) descent and an explosive concentric movement (the "up" part).

ME=strength focus
DE=speed focus

Saturday Workout

We will train at the United States Marine Corps recruiting command this Saturday, November 14 at 11:00 am. The field is at 5555 Hilton Ave. You can park in the Xerox building lot.

From College Dr., take a right onto Corporate and then a right onto Trust. Hilton will be on your left (according to Mapquest). If you park in the Xerox lot, you should be fine. Paul said that you can see the pull-up bar on the field we will use.

Please shoot me an email if you plan to go @ tpgbr1@yahoo.com. Call me @ 225.288.7208 if you can't find the place.

11.11.09

maximum rounds in approximately 23:00

push Jordan's car
95lb thruster X 15
pull-ups X 15

11.10.09

for time

21-18-15-12-9-6-3 repetitions of
70lb goblet squat
burpees

11.09.09

w/ Jordan

for time
50 lunges
5 handstand push-ups
40 lunges
10 handstand push-ups
30 lunges
15 handstand push-ups
20 lunges
20 handstand push-ups
10 lunges
25 handstand push-ups

then...
plank practice

Wednesday's Workout

Hint Hint

ME Workout for the Week Ending 11.14.09

back squat 1-1-1-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

11.04.09

maximum rounds in 20:00

55lb goblet squat X 10
55lb 1 arm overhead anyhow X 10 (5 per side)
double unders X 20

11.03.09

3 rounds for time

v-ups X 50
95lb power clean X 21
95lb barbell thruster X 15

Message From Jordan

Jordan wants to pass along that he will offer training this Saturday (11/7) at the Kenilworth BREC park at 10:00 am.

11.02.09

w/Jordan

Cindy
maximum rounds in 20:00 of--

5 pull-ups
10 push-ups
15 squats

ME Workout for the Week Ending 11.07.09

power clean and jerk 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&feature=PlayList&p=31F5A83479A697E8&playnext=1&playnext_from=PL&index=8

The above video focuses on the power clean.

November 14

Paul has been kind enough to allow members of The Proving Ground to train at the Baton Rouge headquarters for the United States Marine Corps recruiting on Saturday, November 14. I'll provide details as they are organized.

10.29.09

back squat practice

for time
25-19-12-6-3 reps of...
pull-ups
handstand push-ups
70lb dumbbell swings

10.28.09

for time

150 burpees

10.27.09

21/42-15/30-9/18

225lb deadlift
45lb overhead walking lunges

The first round looks like 21 DLs and 42 walking lunge steps.

10.26.09

w/ Jordan

5 rounds w/ 2:00 rest between each round

shuttle run
15 towel pull-ups
40lb hang squat clean X 10

ME Workout for the Week Ending 10.31.09

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


After the last set of 3, decrease the weight by 50% and perform 15 fast, controlled repetitions. Emphasize exploding to the top of the squat (concentric) and controlling the weight on the way down (eccentric).

10.21.09

3 rounds for time

50 double unders
25 reps of 95lb sumo deadlift high-pull
25 dips

10.20.09

for time

run 800 meters
21 renegade man makers w/ 30lb dumbbells
run 800 meters
21 renegade man makers w/ 30lb dumbbells

10.19.09

w/ Jordan

for time

50 walking lunges
55lb 1 arm dumbbell snatch X 30 (left)
50 walking lunges
55lb 1 arm dumbbell snatch X 30 (right)
50 walking lunges

ME Workout for the Week Ending 10.24.09

deadlift 1-1-1
http://www.youtube.com/watch?v=Syt7A23YnpA


overhead press 3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY

10.15.09

for time

21-15-9

burpees
95lb power clean
95lb barbell thruster

10.14.09

maximum rounds in 10 minutes

225 lb deadlift X 3
handstand push-ups X 7

rest 2:00

tabata sit-ups
tabata squats

10.13.09

We will not have an organized workout this evening. I apologize for the short notice. I recommend that you perform the ME workout or the following:

3 rounds for time

25 pull-ups
25 burpees

We will be back in action on Wednesday, October 14.

10.12.09

w/Jordan

maximum rounds in 23:00

run 300 meters
95lb power clean X 20
double unders X 25 or 100 singles
clap push-ups X 10

ME Workout for the Week Ending 10.17.09

back squat 3-2-1-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

10.08.09

maximum rounds in 20:00

115 lb power clean X 7
115 lb push jerk X 7
billboard run (aprox 300 meters)

10.07.09

for time

50 jumping lunges
50 hyper push-ups
run 800 meters
50 goblet squats @ 55lbs
run 400 meters
50 1 arm dumbbell cleans (25 each side) @ 55lbs

10.06.09

2 rounds for time

50 squats
50 double unders
25 pull-ups
21 manmakers (no row) w/ 30lb dumbbells

10.05.09

w/Jordan

45lb dumbbell overhead press X 11-10-9-8-7-6-5-4-3-2-1
45lb dumbbell 1 arm snatch (each arm) X 1-2-3-4-5-6-7-8-9-10-11

ME Workout for the Week Ending 10.10.09

weighted pull-ups 5-5-5
weighted dips 5-5-5

If your unweighted pull-up and/or dip max is fewer than 10 repetitions, perform 5 unweighted sets with half the repetitions of your max.

Example:You can perform 8 pull-ups. Do 5 sets of 4 with plenty of rest in between.

10.01.09

for time

run 800 meters
50 reps sumo deadlift high-pull @ 95lbs
50 pull-ups
run 800 meters

09.30.09

5 rounds for time

run 400 meters
circular burpees X 11
squats X 30

09.29.09

3 rounds for time

115lb squat clean X 15

run 400 meters

Two reasons Juan is cool:

1) He trains with a broken rib.

2) He stopped in the middle of the above workout to change a tire for someone in the parking lot. He then promptly finished the workout. Bravo!

09.28.09

w/Jordan

6 rounds for time
45lb dumbbell push-press X 11
flying burpees X 8

medicine ball slams

ME Workout for the Week Ending 10.03.09

barbell thrusters 3-2-1-1-1

09.24.09

With a continuously running clock--

run 400 meters every 150 seconds X 5

**The final 400 meter run must be completed in 85 seconds or less. Failure to reach this benchmark results in the penalty phase.

Penalty--25 burpees for time

The faster you finish, the more rest you get.

09.23.09

for time

bear crawl 2 laps
75 sit-ups
bear crawl 2 laps
55lb dumbbell swing-50 reps
bear crawl 2 laps
35 handstand push-ups
bear crawl 2 laps
20 pull-ups

09.22.09

3 rounds for time

50 squats
35 double unders
20 pull-ups
10 burpees

09.21.09

w/ Jordan

10-9-8-7-6-5-4-3-2-1 reps of dumbbell thrusters
7 reps of knees-to-elbows between each set of thrusters

ME Workout for the Week Ending 09.26.09

deadlift 3-2-2-2-2
http://www.youtube.com/watch?v=Syt7A23YnpA

09.17.09

2 rounds for time

run 400 meters
25 pull-ups
run 400 meters
50 push-ups

09.16.09

for time

50 pull-ups
100 walking lunges
800 meter run
75lb push-jerks X 50
1/2 body weight farmer's carry-300 meters
400 meter run

09.15.09

3 rounds for time

315lb deadlift X 5
burpees X 15
dumbbell thrusters w/ 25lbs in each hand X 25

09.14.09

W/ Jordan

for time
run 400 meters w/ medicine ball
35 turkish get-ups (left side)
30 obstacle jumps
35 turkish get-ups (right side)
run 400 meters w/ medicine ball

ME Workout for the Week Ending 09.19.09

I guess that's one way to do it.

back squat 3-3-3-3-3

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

09.10.09

3 rounds for time

handstand push-ups X 15
95lb sumo deadlift high-pulls X 25
double unders X 35
pull-ups X 25

09.09.09

maximum rounds in 20:00

walking lunges X 35
burpees X 15
pull-ups X 10

09.08.09

3 rounds for time

55lb dumbbell swing X 25
55lb 1 arm push-jerk X 10 each side
run 400 meters
v-ups X 25

ME Workout for the Week Ending 09.12.09

power clean 3-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE

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