05.04.10

for time

run 800 meters
115lb (men)/85lb (women) barbell thruster X 9
run 650 meters
115lb/85lb barbell thruster X 15
run 400 meters
115lb/85lb barbell thruster X 21

05.03.10

With a continuously running 4 minute clock, perform 4 rounds of:

400 meter run
21 dumbbell swings @ 55lbs

Your score is the sum of the time remaining in each round in seconds. The higher the score, the better.

ME Workout for the Week Ending 05.08.10

overhead press 3 sets of 5 reps-rest 2:00 between sets
power snatch 5 sets of 3 reps-rest 2:00 between sets

Keep the power snatch light and fast. Your goal here is a FAST movement with absolutely no press at the top. Record the weight used for future reference.



"...for every animal of the forest is mine, and the cattle on a thousand hills." Psalm 50:10

04.29.10

for time

50 squats
20 pull-ups
40 squats
20 pull-ups
30 squats
20 pull-ups
20 squats
20 pull-ups
10 squats
20 pull-ups

04.28.10

In 20 minutes perform

15-12-9
250lb deadlift
55lb 1 arm push-press

After you have completed all reps of the weightlifting couplet, perform the following couplet with the balance of the 20 minutes:

AMRAP
billboard run
10 burpees

Your score for the workout is the number of rounds/round fractions of run/burpees you complete.

It's 15-12-9 push-presses each side.

04.27.10

for time

25 pull-ups
1 shuttle run
10 tire flips
800 meter run
10 tire flips
1 shuttle run
25 pull-ups

then...

50 v-ups (not timed)

04.26.10

4 rounds for total work time

15 box jumps w/a 24inch box
20 goblet squats @ 70lbs
25 push-ups
15 dumbbell swings @ 70lbs
rest 60 seconds

ME Workout for the Week Ending 05.01.10

We will be changing things up a bit for the next ME cycle. Each workout will have a slow lift and a "quick" lift. We will not be using Wendler's 5-3-1 for this cycle. The first movements are:

front squat
5-5-5 rest 3 minutes between sets
power clean
3-3-3 rest 3 minutes between sets

Perform a few (3 or more) sets of warm-ups for the movement. Next, perform your first work set with a weight you feel will be challenging but doable. If the lift is successful @ the prescribed rep range, add 10 lbs to the next set. If the lift is not successful @ the prescribed range, decrease the weight for the next set. Repeat this process for the third set.

04.22.10

3 rounds for total work time

400 meter run
21 unbroken burpees
15 unbroken pull-ups
rest 2:00

04.21.10

for time

135lb power clean X 20
24inch box jump x 10
double unders X 25
135lb power clean X 15
24inch box jump X 10
double unders X 25
135lb power clean X 10
24inch box jumps X 10
double unders X 25
135lb power clean X 5
24inch box jumps X 10
double unders X 25

I found this video of Marc Herremans on Ross Enamait's site

http://rosstraining.com/blog/

Marc was a contender for the Ironman World Championship in Hawaii after finishing 6th in 2001. In 2002 he suffered an accident which left him paralyzed below the chest. He began training three months after his accident and competed as a wheelchair competitor the following year. He competed every year thereafter until he won in 2006.

04.20.10

6 rounds for total work time
run 400 meters
30 squats

Rest 1 minute after rounds 1, 3 and 5. Rest 2 minutes after rounds 2 and 4.

04.19.10

for time

25 L pull-ups
3 laps bear crawl
25 strict pull-ups
50 v-ups
25 kipping pull-ups

then...

plank practice

ME Workout for the Week Ending 04.24.10

De load for all movements. We will begin a new cycle next week.

back squat
40% X 5
50% X 5
60% X 5

overhead press
40% X 5
50% X 5
60% X 5

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

04.15.10

for completion (not time)

55lb dumbbell clean and jerk
1-2-3-4-5-6-7-8-9-10
95lb power snatch
10-9-8-7-6-5-4-3-2-1

The clean and jerk reps refer to the prescribed reps on each side. Round 1 is 1 c&j right side, 1 c&j left side, 10 snatches.

04.14.10

for time

55lb 1 arm dumbbell snatch X 50 (total reps)
pull-ups X 50
800 meter run
tire flip X 25
double unders X 50
400 meter run

04.13.10

4 rounds for total work time

135lb front squat X 15
burpees X 25
sit-ups X 35
rest 90 seconds

04.12.10

3 rounds for time

400 meter run
15 dumbbell push-press reps @ 40lbs each hand
21 pull-ups

Rip on Doug Young

I'm on a Rip kick these days.

Please excuse the salty language in this clip. I first came across this on the 70s Big website. Vintage Rip.

ME Workout for the Week Ending 04.17.10

deadlift
75% X 5
85% X 3
95% AMRAP

Here's the first part of an interview Mark Rippetoe did with John Welbourn of CrossFit Football. Turns out NFL strength and conditioning programs may not be all that great. Forgive Rip for the awful intro music and awkward set design. He's still a legend.

Starting Strength Series -- John Welbourn (Pt 1) from stef bradford on Vimeo.

04.08.10

for time

55lb goblet squat X 50
then...
10-9-8-7-6-5-4-3-2-1
pull-ups
dumbbell swings w/55lb dumbbell
then...
800 meter run

04.07.10

5 rounds for time
75lb power snatch X 12
burpees X 15

Strong Kids

TPG will participate in the Strong Kids fundraiser this Saturday, April 10. Join us for a workout at 10 AM this Saturday for a $25 donation to the Strong Kids campaign.

04.06.10

2 rounds for total work time
run 400 meters
95lb overhead squat X 25
run 400 meters
rest 90 seconds

04.05.10

21-15-9 repetitions for time

135lb power clean
24inch box jump
explosive push-ups

ME Workout for the Week Ending 04.10.10

back squat
75% X 5
85% X 3
95% X AMRAP

overhead press
75% X 5
85% X 3
95% X AMRAP

04.01.10

5 rounds for total work time

275lb deadlift X 7
tire flips X 5
billboard run (aprox 250 meters)
25 double unders
rest 90 seconds

The War on Fat

Here is an article I found from Mark's Daily Apple:

http://www.slate.com/id/2248754

It's a short piece and I recommend reading the whole thing. Actually,I wish every nutritionist and MD would read this article and Good Calories, Bad Calories by Gary Taubes http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787. Here is a VERY telling segment toward the end:

Will this new research on fat and carbs will be reflected in the 2010 Dietary Guidelines? According to Meir Stampfer, a Harvard professor of nutrition and epidemiology who worked on the 2000 guidelines, scientists on this year's committee know perfectly well what the evidence says. But few researchers want to shake the status quo or risk confusing the public. Robert Post, deputy director of the U.S. Department of Agriculture Center for Nutrition Policy and Promotion, admits that when it comes to nutritional recommendations, "simple messages, few messages, targeted messages, are very important." Ultimately, then, policymakers have to choose between keeping the message consistent and actually getting it right.

So instead of an admission that the lipid hypothesis-dietary fat is bad and kills you so eat more carbs- is based on bad science and wrong, the USRDA doesn't want to confuse people by telling them the truth. This really confirms my extreme apprehension of the government having any say in my personal health decisions. Well, this and the condition of the roads.

Murph 04.03.10

We will perform the workout Murph this Saturday, April 3 at 11:00 AM at Episcopal High School. The workout is one of the CrossFit hero workouts. It consists of the following:

run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

Here is a link to the CrossFit WOD FAQs:
http://www.crossfit.com/cf-info/faq.html#WOD0
Scroll down to the hero workouts and go to Murph to read more about it. Lt. Murphy's story is chronicled in the book Lone Survivor http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598
-You may partition the rounds of gymnastic movements as you wish.
-If you have a 20lb weight vest, you are encouraged to wear it.
-Everyone is encouraged to participate. You may scale this workout if necessary.
-We will probably go out for lunch afterward.
-Please bring your own water.

Directions
-Episcopal is located on 3200 Woodland Ridge Ave. The zip is 70816.
-From 1-12 going east (towards Hammond):
-take the Sherwood Forest Exit
-turn right onto Sherwood Forest and turn a very quick left onto S. Harrells Ferry Rd
-go about 1 mile on S. Harrells Ferry
-turn right onto Woodland Ridge Blvd (just past the convenience store on the right)
-go .7 miles on Woodland Ridge Blvd.
-Episcopal is on the right
-drive past the school and take the first right onto Chapelwood
-take a right into the parking lot and go towards the Football stadium/track (we will be there)
-call me @ 288.7208 if you get lost

03.31.10

5 rounds for time

55lb dumbbell swings X 20 (unbroken)
115lb push-jerk X 10

03.30.10

for time

run 400 meters
25 handstand push-ups
run 400 meters
25 burpees
run 400 meters
25 handstand push-ups
run 400 meters
25 burpees

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

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.

01.28.10

3 rounds for time

6ft broad jump X 15
pull-ups X 25
95lb overhead squat X 15
hyper push-ups X 25

Rest precisely 1:00 between rounds.

01.27.10

for time

185lb snatch grip deadlift X 15
burpees X 21
double unders X 21
185lb snatch grip deadlift X 12
burpees X 15
double unders X 15
185lb snatch grip deadlift X 6
burpees X 9
double unders X 9

then...
snatch low pull and overhead squat practice

Headlines

Here's a cool article Peggy sent me about women & strength training.
http://www.nytimes.com/2010/01/26/health/research/26exer.html

Jordan is planning to train @ Kennilworth Park this Saturday, January 30 @ 10AM. He is planning on pushing his car and invites all who are interested to join him.

When you have ten minutes, watch this:
http://www.youtube.com/watch?v=K-3yPrmmsrs&feature=related

01.26.10

for time

shuttle run
50lb 1 arm snatch X 21 each side
50lb 1 arm thruster X 9 each side
shuttle run
50lb 1 arm snatch X 15 each side
50lb 1 arm thruster X 15 each side
shuttle run
50lb 1 arm snatch X 9 each side
50lb 1 arm thruster X 21 each side

All snatches were power snatches.
All athletes used dumbbells.

Coming Soon--The Test

01.25.10

w/Jordan

maximum rounds in 20:00

10 overhead walking lunge steps w/a 45lb plate
15 dive bomber push-ups
8 reps of knees to elbows

ME Workout for the Week Ending 01.30.10

back squat
70% X 3
80% X 3
90% X as many as possible (not to failure)

overhead press
70% X 3
80% X 3
90% X as many as possible

Remember, these %s are based on 90% of your 1 rep max.

01.21.10

5 rounds for time

15 pull-ups
12 sumo deadlift high-pulls @ 95lbs
9 handstand push-ups

01.20.10

A) w/ a continuously running clock

Perform 2 goblet squats @ 70lbs and 4 push-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

rest 2:00

B) w/ a continuously running clock

Perform 1 double under and 2 sit-ups the first minute. Increase these numbers by two each subsequent minute until you cannot complete the round's repetitions in the time allowed.

Your score may be listed in rounds and fractions of rounds (i.e. 7 rounds plus 5 double unders).

01.19.10

5 rounds for time

shuttle run
70lb dumbbell swings X 15
burpees X 15

01.18.10

w/Jordan

2 laps farmer's walk w/85lbs
21 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
15 thrusters @ 95lbs
2 laps farmer's walk w/85lbs
9 thrusters @ 95lbs
2 laps farmer's walk w/85lbs

The farmer's walk is with an 85lb dumbbell in each hand.

ME Workout for the Week Ending 01.23.10

deadlift
65% X 5
75% X 5
85% X as many as possible w/good form (touch and go, you can rest @ the top but NOT at the bottom)

Make sure that you are using 90% of your 1 rep max for these calculations. Scroll down to last week's ME to see an explanation. Email me with questions @ tpgbr1@yahoo.com.

PaNu

A few weeks ago, I pointed to Robb Wolf's blog, www.robbwolf.com , as an excellent resource for nutrition information. Another blog that I follow regularly is PaNu by Kurt Harris, M.D. You will find a link here: http://www.paleonu.com/

It is always refreshing to find MDs who get it.

What you eat changes your life.

01.13.10

15-12-9 reps for time

275lb deadlift
50lb dumbbell thruster (100lb total)

01.12.10

maximum rounds in 10:00
overhead walking lunge w/a 45lb plate X 10
v-ups X 10

rest 2:00

maximum burpees in 3:00

rest 2:00

maximum double unders in 2:00

Paleo in the NY Times

Tanja found this article about Paleo stuff in the NY Times--

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?pagewanted=1

I learned from Art Devany's blog that there was some misquoting going on in the story. That's kind of par for the course w/ the NY Times!

Never heard of the blood donation strategy. That's a bit weird!

01.11.10

w/Jordan

5 rounds for time
45lb dumbbell swings X 21
knees to elbows X 11

plank practice

Intro Session Saturday 01.16.10

I will offer an intro session this Saturday at 12:00 PM at Southside. An intro session is required within your first month of joining The Proving Ground. The cost is $25. We will cover the fundamental movements, methodology and nutrition. Please email me @ tpgbr1@yahoo.com if you would like to attend. The session lasts about 90 minutes. Don't worry, you can watch the Saints game!

01.07.10

for time

21 busters w/30lb dumbbells
42 double unders
15 busters
30 double unders
9 busters
18 double unders

rest at least 2:00

maximum reps of pull-ups

Busters
-standing position w/ dumbbells
-dumbbells down
-kick back
-perform push-up
-recover
-full squat clean
-immediately into a thruster

ME Workout for the Week Ending 01.16.10

This week marks the start of a new strength cycle. We will be using the 5-3-1 method popularized by Jim Wendler. This is a good linear program which uses an unload week (making it not so linear). For this cycle, we will focus on the back squat, deadlift and overhead press.

This week's lifts are back squat and overhead press. Your working weight will be based on 90% of your PR (or estimated PR) in the respective lifts. Make sure you warm-up thoroughly with at least 3 progressively heavier sets before you get to the work sets. All the other ME workout rules apply (2-3 minutes between sets, etc.).

back squat
65% X 5 (reps)
75% X 5
85% X 5 + (do as many as possible w/o going to failure)

overhead press
65% X 5
75% X 5
85% X 5+ (do as many as possible w/o going to failure)

So that's 3 work sets for each lift. Focus on taking it one rep at a time. Here's how you would determine your load for the back squat if your current PR is 300 lbs:

pr=300lbs
90% of pr=270lbs
65% of 270lbs = 175lbs X 5 (first work set)
75% of 270lbs = 205lbs X 5 (second work set)
85% of 270lbs = 230lbs X 5 (or as many as possible w/o going to failure)

Round the pounds as needed. If you are a newbie and have no earthly idea of where to begin weight-wise, email me @ tpgbr1@yahoo.com. Email me with any questions at the same address. You can perform both lifts in the same workout or break the session in two.