Wednesday, September 30, 2009

M.E. BACK SQUAT 093009


Lane, Beth, Stacy. A good crew.

M.E. Back Squat 3-3-3-1-1-1

Rest 5:00


5 Rounds for Time:
5 Handstand Push ups
10 Dips
15 Push ups

Monday, September 28, 2009

M.E. HANG POWER SNATCH 092809


M.E. Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

"Diane"
21-15-9
Barbell Deadlift 225
Handstand Push Ups body weight

Friday, September 25, 2009

M.E. SUPINE BENCH PRESS 092509


How are you training to displace your force / velocity curve?

M.E. Supine Bench Press 5-5-5-3-3-3

Rest 5:00

Every minute for 12 minutes:

Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press

Use 50% of body weight.

Wednesday, September 23, 2009

M.E. BACK SQUAT 092309


During the Intelligent Exercise Design MEBB Seminar we will discuss loading and technique issues. Sub maximal loads can be just as injurious as maximal loads.

M.E. BACK SQUAT 5-5-5-3-3-3

Rest 5:00

5 Rounds

10 Pull-ups
10 Glute Ham Sit ups
10 Push-ups

Monday, September 21, 2009

M.E. HANG POWER SNATCH 092109


Dr. Dan, Coach T Potts, Dr. Kathy. Training consistently with us and making a few tweaks in the food, these two have shed 8 pounds in 3 weeks.

M.E. Hang Power Snatch 5-5-5-3-3-3

Rest 5:00

200 Dumbbell Swings for time

Loading: 55lbs males/ 35lbs females *

You can skip the P-chain move tonight.

Friday, September 18, 2009

M.E. DIPS 091809



M.E. DIPS 3-3-3-1-1-1

Rest 5:00

For Time:

21 Power Clean & Jerk
21 Push ups
15 Power Cleans & Jerk
15 Push ups
9 Power Cleans & Jerk
9 Push ups

Loading: Males: 135lbs / Females 85lbs. Adjust the load to your current level of strength fitness

Wednesday, September 16, 2009

M.E. FRONT SQUAT 091609


M.E. Front Squat 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 12:00?

7 Handstand Push ups
7 Pull ups

Monday, September 14, 2009

M.E. DECK CLEAN 091409



M.E. Deck Clean 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 10:00?
7 Body rows (horizontal pull)
7 Dips
7 Box Jumps

Friday, September 11, 2009

M.E. DIPS 091109


Royals 5K runners. RP, Jeff, Heather and Rut. Dina Meyers (not pictured) won the women's category while Heather finished 4th overall.

M.E. Dips 5-5-5-3-3-3

Rest

3 Rounds for Time.

DB Hang Power Clean 3
DB Hang Power Clean 3 Right
DB Hang Power Clean 3 Left
DB Hang Power Pull 3
DB Hang Power Pull 3 Right
DB Hang Power Pull 3 Left
400 M Run

Loading at 45% of body weight.

Wednesday, September 9, 2009

M.E. FRONT SQUAT 090909


Arm cross front squat is a compromise technique for front squats. Those who lack flexibility about the wrist and shoulder girdle do well with this compromise.

M.E. Front Squat 5-5-5-3-3-3

Rest

Every 1:00 for 10 Minutes
3 Swings Rt
3 Press Rt
3 Pressing Snatch Balance Rt
3 Swings Left
3 Press Left
3 Pressing Snatch Balance Left

Use a dumbbell equaling 15-20% of bodyweight

Monday, September 7, 2009

M.E. CLEAN 090709


M.E. Deck Clean 3-3-3-1-1-1

Rest

Hurdle Hop 2
Push-ups 10
Hurdle Hop 2
Push-ups 9
Hurdle Hop 2
Push-ups 8
...
Continue to 1 Push-up

Hopping hurdles is an advanced move. Your particular hurdle should match your current athletic fitness. The height can range from zero inches (a marker on the ground) 30 or 33" Don't write a check you can't cash

Friday, September 4, 2009

M.E. FLOOR PRESS 090409


You pass the overhead squat screen by achieving the solid bottom position. Heels down , the feet do not slide or rotate the hips are below the knees the knees are aligned over the feet and the bar or dowel does not sway to the extreme froward or backward. Three attempts max.

M.E. FLOOR PRESS 3-3-3-1-1-1

Rest 5:00

4 Rounds of
nancy (lower case because we are only doing 4 rounds)
Run 400 M
Overhead Barbell Squat 15 reps

Loading is 95lbs males / 65lbs females. Load this based on your current level of strength fitness

Thursday, September 3, 2009

INTELLIGENT EXERCISE DESIGN & THE M.E.B.B. SEMINARS



The first two Intelligent Exercise Design and Max Effort Black Box Seminars are scheduled and enrollment ready. We are scheduling more events in 2010. If you wish to host a seminar at your location please contact Aimee at Catalyst Athletics. I'll also be hanging out and presenting with some folks with really big brains at the Black Box Summit. I look forward to seeing you all soon!

Wednesday, September 2, 2009

M.E. TRAP BAR DEADLIFT 09209


Dr. Hans Selye's General Adaptation Syndrome. Following the Intelligent Exercise Design / M.E.B.B. Seminar trainers, coaches and athletes will know why this should be a consideration when planning programs. We have a BETA seminar on October 3rd 2009 scheduled for St. Charles Missouri.

M.E. TRAP BAR DEADLIFT 3-3-3-1-1-1

Rest 5:00

For Time:
20 DB Split Cleans (10 Split rt/10 Split left)
20 DB Push Press
20 KTE
16 DB Split Cleans (8 Split rt/ 8 Split left)
16 DB Push Pres
16 KTE
8 DB Split Cleans (4 Split rt / 4 Split Left)
8 DB Push Press
8 KTE