M.E. SINGLE LEG SQUAT 123009

Tanner took one in the beezer 

M.E. Single Leg Squats 3-3-3-1-1-1

Rest 5:00

    How far can you row in 15:00?

M.E. HANG POWER SNATCH 122809

Leaving the old address with style


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

Rest 5:00

5 Rounds for time:
5 KTE
10 DB Snatch (5/5)
15 Push Ups

M.E. FLOOR PRESS 122509

M.E. Floor Press 5-5-5-3-3-3


Rest 5:00


4 Rounds for Time:


7 DB Hang Clean
7 Squat Jumps -naked without the dumbbells in hand
7 DB Hang Power Cleans


Load to allow for proper execution of the clean movements.  

M.E. SINGLE LEG SQUAT 122309

M.E. Single Leg Squat 5-5-5-3-3-3

Rest 5:00

4 Rounds for Time:
500 Row
12 DB Push Press

Loading equals 50% of bodyweight

M.E. HANG POWER SNATCH 122109

Learning to chase a loaded bar to the deck in the clean and the snatch aids is learning to change the hip angle when executing a double leg takedown in wrestling. Thus using the snatch and the clean in a training program for a grappler would be a case
of positive transfer.

Hang Power Snatch 3-3-3-1-1-1

Rest of 5:00

How many rounds can you complete in 15:00?

15 Dips

10 DB Swings

5 Burpees

No P-chain work required today.

M.E. INCLINE BENCH PRESS 121809

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

Rest 5:00

5 Rounds for time:
Hang Power Snatch 5
Double Unders 20

M.E. BOX SQUAT 121609

I can give you a training template or you can run all over the internet cutting and pasting workouts for your yourself or your clients.  What happens when your broadband shuts down?  Your programming should have some parameters upon which you are making safe and effective decisions.  At the Intelligent exercise Design Seminar my goal is not to give you a program but teach you how you might program.  Coming to a city near you in 2010.

M.E. Box Squat 5-5-5-3-3-3

Rest 5:00

For Time
20 Hang DB Snatch (10/side)
20 Pull Ups
16 Hang DB Snatch (8/side)
16 Pull ups
10 Hang DB Snatch (5/side)
10 Pull ups

M.E. DECK POWER CLEAN 121409

Lauren and Dave complete their first block of training


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


Rest 5:00


5 rounds for Time

6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat / Push Press aka-Thrusters
6x Push-ups (hands on bar)


Use same bar load throughout Males 135lbs / Females 65lbs. Scale the load to your current strength fitness

0500 GRADS

Kris, Michelle and Barb with Coach Tammy

M.E. SUPINE BENCH PRESS 121109

Greg Everett's book on OLYMPIC WEIGHTLING is THE source for Olympic Weightlifting technique and programming.  Most recently offered by Dr. Randall Strossen and IRONMIND.  A very significant endorsement.

M.E. Supine Bench Press 3-3-3-1-1-1

Rest 5:00

How Many Rounds can you complete in 12:00?
3 Barbell Hang Power Snatch
6 Body Rows using cables
9 KTE

Scale the load to maintain bar speed on the snatch work.

If you are still doing your horizontal rows (aka body rows) with a barbell stuck in a rack do your traps, shoulder girdle and elbows a break.  Use a body row cable.

M.E. ZERCHER SQUATS 12909

M.E. Zercher Squats 3-3-3-1-1-1

Rest 5:00

Five Rounds for Time:
20 Burpees
250 M Row

M.E. HANG POWER CLEAN 12709

M.E. HANG POWER CLEAN 3-3-3-1-1-1

Rest 5:00

For Time:
10 Box Jumps
1 Dip
9 Box Jumps
2 Dips
8 Box Jumps
3 Dips
...continue until you finish with
1 Box Jump
10 Dip

M.E. SUPINE BENCH PRESS 12409

We had a hearty crew for the Thanksgiving Day WOD

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

Rest 5:00

How many rounds can you complete in 15:00?

DB Hang Power Snatch 12 (6 / side)

Jump Rope Double Unders 25

C2 Rower 250M

M.E. ZERCHER SQUATS 12209

Good luck and good health Senior grapplers


M.E. Zercher Squat 5-5-5-3-3-3

Rest 5 Minutes

4 Rounds for Time:
DB Clean Box Jumps 5
KTE 10
Pull ups 15

Use a managable load on the dumbbell clean.  You are jumping to the box as you execute a clean move.  Scale the box height to your current fitness level.