11.02.10

4 rounds for times

24inch/20inch box jumps X 20
pull-ups X 20
rest 60 seconds

11.01.10

A. front squat 5-5-5; rest 90 seconds
B. tabata mash-up
1.5/1 pood kettlebell swing
push-ups

10.29.10

4pm & 5pm

for time
400 meter run
50 pull-ups
400 meter medicine ball carry (20lbs/15lbs)
50 burpees
400 meter run
50 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

6pm (costume team workout)
for time
400 meter run
100 pull-ups
400 meter medicine ball carry (20lbs)
100 burpees
400 meter run
100 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

Please email me your pics from the costume workout and I'll post them!

10.28.10

A. split jerk 2 X 8 on the minute
B. hang power clean 2 X 8 on the minute
C. 4D planks-3o seconds each X 3; rest 30 seconds

10.27.10

AMRAP 20 minutes

2 pood/1.5 pood kettlebell swing X 5
pistols (alternating) X 10
sit-ups (hands-to-floor) X 15

10.26.10

A1. wall balls @ 20lbs/15lbs X 15-15-15-15 (unbroken); rest 0 seconds
A2. knees-to-elbows X 20-20-20-20; rest 90 seconds
B. AMRAP of double unders in 5 minutes

10.25.10

A. 21-15-9 repetitions for time
95lb/75lb sumo deadlift high-pull
ring push-ups

rest 2 minutes

B. run 400 meters for time

Your score is the total time to complete parts 'a' and 'b.'

10.22.10

**skill practice-pistols
A.overhead press 5-5-5-5;rest 90 seconds
B.back squat 5-5-5-5;rest 90 seconds

10.21.10

for time

run 400 meters
30 pull-ups
run 400 meters
30 burpees
run 400 meters
30 pull-ups
run 400 meters
30 burpees

Upcoming Events

Friday, October 22-The 13th Gate @ 9pm-please RSVP in person or email @ tpgbr1@yahoo.com.

Friday, October 29-Costume workout @ 6pm.

Saturday, November 13-On-Ramp class for new members -9am-12pm

10.20.10

A1. 105 lbs/65 lbs Curtis P X 7 X 5; rest 10 seconds
A2. 24in/20in box jumps X 11 X 5; rest 10 seconds
A3. 1.5/1 pood kettlebell swing X 15 X 5; rest 90 seconds

Curtis P demo from Sealfit: http://www.youtube.com/watch?v=uLff8fhPIQg

10.19.10

unloading workout #2

un-timed
run 200 meters
135#/75# deadlift X 25
run 400 meters
squats x 50
200 meter farmer's carry
3 laps bear crawl
run 200 meters

10.18.10

unloading workout

A. overhead squat @ aprox. 70% 5-5-5-5; rest 90 seconds
B. 4 rounds (un-timed)

10 pull-ups
15 hindu push-ups
20 v-ups

10.15.10

for times

800 meter run
100 double unders
rest 90 seconds
600 meter run
75 push-ups
rest 90 seconds
400 meter run
50 double unders

10.14.10

A1. L-pull-ups X 11 X 5; rest 10 seconds
A2. burpees X 11 X 5 (unbroken); rest 10 seconds-focus on speed
A3. ring front plank 30 seconds X 5; rest 90 seconds

Happy Birthday Bri!

She's working on the one finger stand as her next trick!

10.13.10

AMRAP in 20 minutes

225lb/155lb deadlift X 7
20lb/15lb wall ball X 14
400 meter run

Another look at Chris Solinsky's performance. Talent + preparation + fortitude = this:

10.12.10

A. back squat X 2-2-2-2-2-2-2-2-2-2 on the minute @ 50% 1RM
B1. hanging L-sit on rings X 30 seconds X 3; 30 seconds rest
B2. hollow plank X 30 seconds X 3; 30 seconds rest

10.11.10

A. Practice handstands/walking on your hands for 10 minutes.
B. For time
135lb/95lb power clean X 10-9-8-7-6-5-4-3-2-1
handstand push-ups X 1-2-3-4-5-6-7-8-9-10

First round looks like power clean X 10, handstand push-up X 1.

10.08.10

A. snatch X 2-2-2-2-2 on the minute (light and fast)
B. 3 sets of 20 box jumps with a box that is challenging--work on speed and coordination; rest 5 breaths in between each set
C. run 1600 meters for time

10.07.10

AMRAP 10 minutes

95lb/65lb push-jerk X 5
pull-ups X 7

then...

50 wall ball shots to a high target (over 10 feet) w/a 20 lb medicine ball for time.

10.06.10

A. deadlift X 2-2-2-2-2; rest 120 seconds
B. hollow plank X 60 seconds, 45 seconds, 30 seconds; work same as rest

10.05.10

4 rounds for times

135lb/95lb front squat X 10
burpees X 20
sit-ups X 30
rest 90 seconds

Kettlebell Clinic!

**The above person is NOT Phil and we won't be doing this at the clinic. OK, maybe if you really want to.

TPG member and AKC certified trainer Phil Dunlap will offer an introductory kettlebell clinic on Saturday, October 16. There will be two sessions (10 am & 12 pm). Each session will last between 60 and 90 minutes and will be limited to the first 5 people who register. The cost is $10. I will have a sign-up sheet at the desk in the gym. Your spot is secure when you sign the sheet and pay the $10. Email me with questions @ tpgbr1@yahoo.com.

10.04.10

A1.run 200 meters, run 400 meters, run 800 meters; rest 0 seconds
A2.25 double unders, 50 double unders, 75 double unders; rest 120 seconds
B.50 knees to elbows in 2 minutes or less-attempt terminates @ 2 minutes

10.01.10

21-15-9 reps of...

1.5/1 pood kettlebell snatch (each side)
ring push-ups

then...

100 sit-ups for time

09.30.10

A. push jerk 2 X 8 on the minute
B. reverse Tabata L-sit

09.29.10

2 rounds for time

2 pood/1.5 pood kettlebell swing x 25
run 400 meters
burpees x 25
L-pull-ups X 25
run 400 meters
box jumps @ 24 inches/20 inches X 25

"Pain don't hurt."

Mas Oyama fighting bulls and people. A great physical culturist and showman. I mentioned him last night.




The dog days are over. Hello October.

09.28.10

A. squat clean 3-3-3-3-3; rest 0 seconds
B. handstand push-ups on 45lb plates 10-10-10-10-10; rest 90 seconds

One Workout this Friday

We will have one workout this Friday, October 1 at 4 pm. The sessions at 5 and 6 are cancelled this Friday only.

09.27.10

AMRAP 20 minutes

3 rounds of Cindy
run 400 meters

*A round of Cindy consists of 5 pull-ups, 10 push-ups and 15 squats.

Mobility

Here is a link to Kelly Starrett's mobility WOD that I mentioned Thursday:http://mobilitywod.blogspot.com/

09.22.10

A. 400 meter run X 3; rest 120 seconds
B. hang power snatch X 2-2-2-2-2 on the minute (light and fast)
C. toes-to-bar/knees to elbows X 15-15-15; rest 60 seconds

09.21.10

5 rounds for time

20lb wall ball X 20
1.5/1 pood kettlebell swing X 20
sit-ups X 20

FGB Reminder

Fight Gone Bad is this Saturday, September 25 at the park adjacent to the USS Kidd. If you plan to participate, please register at the Fight Gone Bad site, www.fgb5.org, and shoot me an email at tpgbr1@yahoo.com. The Baton Rouge registration deadline is Wednesday, September 22.

Please email me if you would like to volunteer to be a rep counter. I also need someone with a truck or van to transport one bar we will be taking. Thank you!

09.20.10

A. 10 sets of 2 front squats on the minute (light and fast)
B. 5 rounds for completion
25 double unders
5 deep breaths

09.17.10

A. AMRAP 12 minutes
run 200 meters
15 unbroken pull-ups

rest 2 minutes

B. AMRAP in 5 minutes
10 unbroken burpees
*Rest at least 5 seconds between sets of 10 burpees.

Fight Gone Bad Update and Dinner

You can now register at the Fight Gone Bad website www.fgb5.org. The Proving Ground CrossFit should be listed as an affiliate. Please email me at tpgbr1@yahoo.com after you register so we can get you registered in a heat for Saturday the 25th. Please let me know by Wednesday, September 22 if you plan to attend. If you don't want to workout but you would like to volunteer to count reps, email me as well. We will be next to the USS Kidd from 8am-12pm (please note the time change)!

We will have our outing today at The Chimes East (Coursey) at 8pm. Please email me, tell me in person or text me @225-288-7208 if you plan to go so I know a number to give the Chimes people.

Happy Friday.

09.16.10

A. hang power clean 5-5-5-5-5; rest 90 seconds
B. run 800 meters X 2; rest same as work interval

Earlier this week, we performed heavy deadlifts. The purpose of the deadlift workout was two-fold. First, it develops maximum force production because of the relatively heavy loads placed on the athlete. Second, the deadlift training develops the first pull in the clean as it is a nearly identical motor pattern.

Part 'A' of the above training session concentrates on increasing the rate of force production. The athlete is taking the increased force production capacity gleaned from workouts like the heavy and consequently slower lifts and applying this force quickly. The primary motor patterns found in the hang clean session are the second and third pull of the clean.

I am becoming increasingly convinced that a consistent flow of separation and integration of the movements and modalities that make up functional training in general and CrossFit specifically yield increased fitness. Each session has at least one purpose. This is training intentionally.

Odds and Ends

We will go out for dinner and shenanigans this Friday, September 17 @ 8pm. Location TBA. Check back here tomorrow or email me tomorrow for the location if I don't see you before Friday. If you plan to attend, please tell me in person or email me at tpgbr1@yahoo.com.

We will have open gym from 10am-12pm this Saturday, September 18. We will not have a free workout this Saturday at noon. If you have curious friends, please bring them to open gym.

Fight Gone Bad Update

The CrossFit affiliates in Baton Rouge will host Fight Gone Bad V next to The USS Kidd on September 25th at 8am. You must register at http://www.fgb5.org/ to participate in Fight Gone Bad. Raising $150 gets you a t-shirt and me another round of the workout! Don't attempt to register until tomorrow (9/17) because our affiliate is currently not listed. Please shoot me an email at tpgbr1@yahoo.com when you register so we can put you in a heat for Saturday. I will post more details as they become available.

Here is a link to the trainer Ross Enamait who I mentioned last night: http://rosstraining.com/blog/

09.15.10

for time

21 handstand push-ups
21 ring push-ups
50 squats
15 handstand push-ups
15 ring push-ups
50 squats
9 handstand push-ups
9 ring push-ups
50 squats

09.14.10

A. deadlift 3-3-3-3-3; rest 120 seconds
B. 4 way planks-30 seconds each X 3; rest 30 seconds

09.13.10

An Altercation That Took a Downturn

3 rounds w/1 minute @ each station. Rest 1 minute between rounds. Score is total reps.

wall ball w/a 20lb ball
sumo deadlift high-pull @ 75lbs
box jumps @ 20 inches
push-press @ 75lbs
jumping pull-ups

09.10.10

A. front squat 5-5-5; rest 120 seconds
B. power snatch 3-3-3-3; rest 90 seconds
C. 25 unbroken squats to med ball X 4; rest as needed between sets

Fight Gone Bad 5

Here is the link to the Fight Gone Bad site:

http://www.fgb5.org/

Remember, if you raise $150, you get a t-shirt and I will do an extra round of fight gone bad. You must register in order to participate in the workout. Fight Gone Bad 5 benefits The Wounded Warrior Project http://www.woundedwarriorproject.org/

There a lot of folks in the community, your friends, neighbors and co-workers, who would love to contribute to this cause. The more you raise, the more work I do!

09.09.10

5 rounds for times

run 400 meters
20 knees-to-elbows
rest 90 seconds

09.08.10

A. split jerk on the minute 2-2-2-2-2-2-2(light and fast);rest 90 seconds
B. 100 sit-ups for time; rest 90 seconds
C. 50/25 hindu push-ups (un-timed)

Free Workout

This Saturday, September 11 at 12 PM. Tell your friends!

09.07.10

AMRAP 12 minutes

135lb/85lb power clean X 5
24inch/20inch box jumps X 10

rest 2 minutes

L-sits 10 seconds on/20 seconds off X 8

Remember, the on-ramp session is this Saturday from 9AM-12PM. Email me at tpgbr1@yahoo.com to sign up.

09.04.10

Free Trial Workout

Helen

3 rounds for time

run 400 meters
21 kb swings @ 55lbs/35lbs
12 pull-ups

fortitude training
Scotty from www.sealfit.com

run 1 mile
25 handstand push-ups
25 pistols each leg
25 burpees
50 double unders
100 pull-ups
100 push-ups
200 squats
run 1 mile

09.03.10

3 rounds for time

25 burpees
35 double unders
45 walking lunge steps
55 sit-ups

09.02.10

A) deadlift 5-5-5; 2 minute rest
B1) heavy kettlebell swing X 15 X 5; rest 10 seconds
B2) L pull-ups X 10 X 5; rest 90 seconds

On Ramp

We will hold the first on ramp class for new members next Saturday, September 11 from 9 AM to 12 PM. This class is a requirement for membership. If you are new and cannot make this time, email Charles at tpgbr1@yahoo.com to schedule another session.

Free Trial and Labor Day

We will have an open gym period from 10 AM to 12 PM this Saturday, September 4. At noon, we will have a free trial workout open to the public. Invite you dumbbell curling friends and family to experience what you do on a regular basis.

TPGCF will be closed Monday, September 6 for Labor Day.

09.01.10

for time

run 400 meters
21 barbell thrusters @ 95lbs/75lbs
21 chest-to-bar pull-ups
run 400 meters
15 barbell thrusters @ 95lbs/75lbs
15 chest-to-bar pull-ups
run 400 meters
9 barbell thrusters @ 95lbs/75lbs
9 chest-to-bar pull-ups

A New Beginning

On September 1, 2010, The Proving Ground will become The Proving Ground CrossFit. We will be located at 13520 Perkins Road, Suite D in Baton Rouge. The next step of the journey will begin.

If I have your email, you will receive a few documents next week which will inform you as to how all of this will work. I will also provide some information on the blog as we proceed. If you don't receive an email by next Tuesday, August 31, please email me at tpgbr1@yahoo.com. Email is the best way to ask me questions as well.

I am profoundly blessed and grateful to be allowed to serve each of you. This is a ministry, a business and an adventure. I look forward to seeing you next week.

08.19.10

AMRAP in 20 minutes

run 400 meters
deadlift gauntlet*
10 handstand push-ups
25 double unders

*Deadlift gauntlet=275lbs X 3, 225lbs X 5, 185lbs X 7 (men)
185lbs X 3, 135lbs X 5, 100lbs X 7 (women)

Twilight Classic & T-Shirts

The Proving Ground T-shirts are in! If you pre-ordered, you should have one this Thursday. They are $15. Don't worry if you didn't order one-we can (and will) make more.

The annual Twilight Classic 5K is this Saturday, August 21 at 7:00 PM. The race course winds through the Kenilworth neighborhood. You can find race day registration and the after-party (swimming included) at the Kenilworth clubhouse on 7533 Blendon Ave. We will meet at the clubhouse around 6:15 PM to register. Even if you don't have a 5K in you on Saturday, come enjoy the party and wear your t-shirts as you support your fellow athletes. By the way, this is the Louisiana Senior Olympics official 5K. Bring it.

http://www.active.com/running/baton-rouge-la/twilight-classic-5k-2009

08.18.10

A) Run 400 meters every 130 seconds for three rounds. Rest the balance of the round if you finish before the 130 second cut off.

B) AMRAP 8 minutes

95lb/75lb sumo deadlift high-pull X 5
burpees X 7

The Last One Until the Next One

Don't miss TPG's last workout at Southside. Join us this Thursday @ 6:30 PM. There may be extracurricular activities afterward (even though it's a school night).

08.17.10

5 rounds for times

front squat @ 135lbs/95lbs X 7
dumbbell thrusters @ 20lbs each X 15 (unbroken)
v-ups X 20
rest 90 seconds

08.16.10

4 rounds @ high effort

sprint 125 meters
bear crawl 2 laps inside
8 standing broad jumps for maximum distance
walk back to the sprint starting line (recovery)

08.14.10

@ Episcopal High School

for time
run 400 meters
50 pull-ups
run 400 meters
50 kettlebell swings @ 1.5/1 pood
run 400 meters
50 ankles-to-bar
run 400 meters
50 burpees

I will post a link to the pics when I get it.

ME Workout for the Week Ending 08.21.10

A) back squat 3-3-3-3-3; 120 seconds rest between sets
B) hang power snatch 3-3-3-3; 120 seconds rest between sets

08.11.10

A) snatch grip high-pull 2-2-2-2-2


B) 5 rounds for time
20 hyper push-ups
30 double unders

Proposed Schedule

Please take a look and post requests/suggestions to comments or email me @ tpgbr1@yahoo.com. Thanks for the input.

Sunday-Closed
Monday-7am,8am, 9am, 12pm, 4pm, 5pm, 6pm
Tuesday-6am, 7am, 8am, 12pm, 4pm, 5pm, 6pm
Wednesday-7am, 8am, 9am, 12pm, 4pm, 5pm, 6pm
Thursday-6am, 7am, 8am, 12pm, 4pm, 5pm, 6pm
Friday-7am, 8am, 9am, 12pm, 4pm, 5pm, 6pm
Sat-Maybe open gym for a few hours and/or free public workout.

Wanna Be a Model?

I humbly request your presence for a workout at Episcopal High School this Saturday, August 14 at 9 AM. I am having some photos taken of our fantastic looking group for the new website and I need you handsome/beautiful athletes to simply work out under the watchful eye of the camera.

Episcopal is located at 3200 Woodland Ridge Ave. The zip is 70816. Please email me at tpgbr1@yahoo.com if you can (or think you can) attend. Please leave a phone number, preferably with text capabilities, so I can give you ample warning if the location changes. Please indicate in your email if your phone does not have text capabilities.

"The three most harmful addictions are heroin, carbohydrates and a monthly salary."
--Nassim Taleb

08.10.10

for time

95lb/65lb overhead squats X 15
run 400 meters
95lb/65lb barbell thrusters X 15
run 400 meters
95lb/65lb overhead squats X 15
run 400 meters
95lb/65lb barbell thrusters X 15

"It's not the long walk home that will change this heart
but the welcome I receive with every start."

-"Roll Away Your Stone"
Mumford and Sons

08.09.10

5 rounds for times

7 reps deadlift @ 185lbs/105lbs
14 dumbbell swings @ 55lbs/35lbs
21 box jumps
rest 90 seconds

ME Workout for the Week Ending 08.14.10

A)overhead press 3-3-3-3-3;rest 120 seconds between sets
B)supinated weighted pull-ups 3-3-3-3-3;rest 120 seconds between sets

Palms face you on the pull-ups. Work on unweighted pull-ups if your max is less than 10.

08.05.10

3 rounds for time

run 400 meters
135lb/75lb power clean X 15
pull-ups x 20

08.04.10

A) On the minute every minute for 10 minutes, perform 1 Turkish get-up on the right, one on the left and rest the balance of the minute. Men=45lbs, Women=25lbs.

B) 4 rounds
30 unbroken squats
30 seconds accumulated in an L-Sit

08.03.10

70lb/55lb dumbbell swings X 21
burpees X 9
double unders X 50
70lb/55lb dumbbell swings X 15
burpees X 15
sit-ups X 50
70lb/55lb dumbbell swings X 9
burpees X 21
double unders X 50

08.02.10

A) 4 rounds
30 second maximum touches on indoor shuttle
AMRAP supinated strict pull-ups
rest 90 seconds

B) 60 dumbbell thrusters for time--M=20lb dumbbells W=15 lb dumbbells

ME Workout for the Week Ending 08.07.10

A) Find your 1 rep max for the clean and jerk. Both the power clean and squat clean are acceptable. Record this for later use.
B) deadlift X 1-1-1-1-1; rest 120 seconds between each set

"Christianity, if false, is of no importance, and if true, of infinite importance. The only thing it cannot be is moderately important."

-C.S. Lewis

07.29.10

3 rounds for time

run 400 meters
55lb/35lb dumbbell swing x 21-unbroken
burpees X 15-unbroken

07.28.10

5 rounds for times

handstand push-ups on steps/blocks X 9
jumping lunges x 30 (unbroken)
rest 90 seconds

Focus on maintaining straight legs on the handstand push-ups.

07.27.10

for time

run 400 meters
deadlift x 21 @ 225lbs/185lbs
run 400 meters
deadlift X 15 @ 225lbs/185lbs
run 400 meters
deadlift X 9 @ 225lbs/185lbs
100 double unders

07.26.10

3 rounds for times

25 walking lunge steps with a 45lb (men) or 25lb (women) plate overhead
50 squats
25 pull-ups
rest 90 seconds

ME Workout for the Week Ending 07.31.10

A) front squat 5-5-5; rest 120 seconds between sets
B) power snatch 2-2-2-2-2; rest 120 seconds between sets
C) toes-to-bar or knees-to-elbows AMRAP in 20 seconds; rest 40 seconds X 4

Thoroughly warm-up and go through a few sets of the Burgener warm-up w/pvc and the bar.

"I fled Him down the nights and down the days;
I fled Him down the arches of the years;
I fled Him down the labyrinthine ways
Of my own mind; and in the midst of tears
I hid from Him, and under running laughter."
-The Hound of Heaven http://poetry.elcore.net/HoundOfHeavenInRtT.html
Francis Thompson (1859-1907)

Trial By Fire

If you are interested in exploring and possibly training for organized CrossFit competition, email me at tpgbr1@yahoo.com. Those of you who spoke with me after the workout this week don't need to shoot me an email.

T-shirts

Email me at tpgbr1@yahoo.com with your t-shirt size if you are interested in purchasing one of the very first Proving Ground t-shirts. I hope to have them ready in a couple of weeks. They will not look like the shirt pictured, but they will make you stronger and more popular.

07.22.10

A. In 3:30-run 400 meters
AMRAP 70lb/55lb dumbbell swings X sets of 15, unbroken
rest 90 seconds
B. In 3:30-run 400 meters
AMRAP sets of 25 sit-ups, unbroken
rest 90 seconds
C. In 3:30-run 400 meters
AMRAP sets of 25 squats, unbroken
rest 90 seconds
D. In 3:30-run 400 meters
AMRAP sets of 10 box jumps @ 24inches, unbroken

You must rest at least 5 seconds between each unbroken set.

07.21.10

3 rounds for time

75lb/45lb overhead squat X 25
pull-ups X 25
double unders X 50

07.20.10

A. In 12 minutes, work to a heavy (not 1RM) power clean.
B. With a continuously running clock, perform 2 burpees the first minute, 4 burpees the second minute, etc. until you are unable to perform the required number of burpees in the time allowed. Increase by two burpees each minute.

If you reach-
round 10 or under--run 800 meters
round 11-15--run 400 meters
round 16 and up--run 250 meters (billboard and back)

07.19.10

A. run 250 meters (billboard and back) X 4; rest 60 seconds between sets
B. AMRAP handstand push-ups X 4; rest 60 seconds between sets
C. accumulate 60 seconds in an L-sit (use as many sets as necessary)

ME Workout for the Week Ending 07.24.10

A)deadlift 3-3-3, rest 120 seconds between sets
B)power clean 2-2-2-2-2, rest 120 seconds between sets

Remember, take a few progressively heavier sets to warm-up. If you hit the prescribed rep number on a given weight, increase the weight for the next set. If you miss, keep the weight the same for the next set or decrease-your call.

07.15.10

for time

50 pull-ups
800 meter run
50 hyper push-ups
800 meter run
50 hands-to-floor sit-ups
800 meter run

07.14.10

AMRAP in 17 minutes

135lb/75lb split jerk X 5
20 walking lunge steps

07.13.10

A) 70lb/45lb 1 arm dumbbell snatch X 5 each side X 5 rest 60 seconds
B) supinated strict pull-ups X 15 X 3 sets rest 60 seconds
C) maximum box jumps to a 24inch box in 60 seconds X 3 rest 60 seconds

07.12.10

for time

run 400 meters
70lb/50lb goblet squat X 25
run 400 meters
70lb/50lb goblet squat X 20
run 400 meters
70lb/50lb goblet squat X 15
run 400 meters
70lb/50lb goblet squat X 10

ME Workout for the Week Ending 07.17.10

A)overhead press X 5-5-5, rest 120 seconds between sets
B)push-jerk X 2-2-2-2-2-2-2 on the top of the minute

Keep the push-jerk light and focus on speed and form.

07.08.10

21-15-9

155lb/95lb power clean
burpees

Bear crawl 1 lap between sets.

07.07.10

3 rounds for time

60 squats
60 double unders
60 push-ups
60 sit-ups

07.06.10

A)2 rounds for time

25 pull-ups
15 deadlift reps @ 225lbs/155lbs
10 dumbbell swings @ 70lbs/55lbs

rest 2 minutes after the second round

B)250 meter sprint (to the billboard & back) X 4--60 seconds rest b/t sets

07.05.10

A) 650 meter run X 2--90 seconds rest between intervals

B) 2 rounds for completion
25 handstand push-ups-rest 5 breaths
10 broad jumps for maximum distance-rest 5 breaths
25 v-ups-rest 5 breaths

ME Workout for the Week Ending 07.10.10

A. back squat 5-5-5 rest 180 seconds between sets
B. snatch 2-2-2-2-2-2-2 on the minute

Emphasize speed and form on the snatch. The clock keeps running and you perform two reps @ the top of each minute, resting the balance of the minute.

07.01.10

3 rounds for time

400 meter run
50 sit-ups
25 pull-ups

06.30.10

5 rounds for time
105lb/75lb sumo deadlift high-pull X 11
burpees X 15