3 rounds for time
pull-ups X 21
70lb goblet squats X 21
burpees X 21
Thursday, January 07, 2010
Tuesday, January 05, 2010
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)
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
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
Saturday, January 02, 2010
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.
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.
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
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
Wednesday, December 30, 2009
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.
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
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
maximum rounds in 20:00
5 weighted sit-ups w/ a 45lb plate
10 overhead squats w/pvc
15 burpees
Monday, December 28, 2009
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!
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!
Thursday, December 24, 2009
Wednesday, December 23, 2009
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
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
Monday, December 21, 2009
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
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.
20 hindu push-ups
15 dead hang pull-ups
The focus of this session is breathing and flow, not time.
Thursday, December 17, 2009
Wednesday, December 16, 2009
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.
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