Friday, February 26, 2010

M.E. INCLINE BENCH 22610


More chicken wings this weekend.

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

Rest 5:00

3 Rounds for time:
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps

Loading suggestions: Male athletes 95lbs/Female athletes 65lbs.

* Executed as follows:

Place loaded bar on the deck at the completion of the BSPP.
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession

If you are counting correctly, you will finish the hops on the opposite of where you started.

Wednesday, February 24, 2010

M.E. ZERCHER SQUAT 22410


Frogger


M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

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.

Monday, February 22, 2010

M.E. DECK CLEAN 022210

Join our wall of fame!


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

5:00 Rest

How many rounds can you complete in 15:00?
Overhead Squat 10 (1/2 body wt)
DB Push Press 10 (45% of body wt)




Friday, February 19, 2010

M.E. INCLINE BENCH PRESS 021910


Lucus and J Rut part II.


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

Rest 5:00

The Rowing DB Bear

800 M Row

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Row

Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.

Thursday, February 18, 2010

CANINE TRANSFORMATION THE BENJAMIN BUTTON OF DOGS

This is the snout of my 11 year old Airedale named Kelly.  Since birth she has displayed a litany of unattractive traits.  Seizures that would wake the dead, hip dysplasia and vitiligo (see above).

Kelly's mother took her to every veterinarian this side of St. Louis.  They placed her on a number of pharmaceuticals in an effort to reduce and curtail her seizures.  The load was so much on little Kelly that she spent the majority of the daylight hours asleep and her nighttime hours having seizures.  Nobody was sleeping much.  The vets suggested that we consider euthanizing her.

When push came to shove nobody could pull the trigger.  So, in a final effort we researched a number of the better offerings in the world of pet nutrition.  We switched foods, upped her workouts (more walking) and tossed in a little 5-HTP.  Improvements followed!  Her seizures reduced by 60% and she actually began acting like a terrier again.

Last Spring, I made one final upgrade on her treatment.  I put both mutts on a gluten free diet.  The food they had been eating was very good, but was not gluten free.  Since that time Kelly has continued to improve and has had even fewer seizures than following protocol #1.

Last week I took a detailed looked at Kelly's nose.  To my amazement, I noticed that the pigment on her nose was returning.  The nose above has 80% more pigment than 1 year ago at this time.  Her 2009 snout resembled that of Arnold Ziffel more than an Airedale terrier.

So what's the point of this dog story?  It's as simple as this.  Eliminate gluten from your world, your kids world and your pet's world.  Amazing things can happen.

Wednesday, February 17, 2010

M.E. ZERCHER SQUATS 021710



JRut and his brother Logan are the only brother tandem in school history to have won conference wrestling titles.

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00 

For time:
10 HSPU
1   Pull-up
9   HSPU
2   Pull-ups
8   HSPU
3   Pull-ups
......
1  HSPU
10  Pull-up

Monday, February 15, 2010

M.E. DECK CLEAN 021510

Two out of the last 3 years and for only the second time in school history the Lancers are league champions in Wrestling.  

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

Rest 5:00 Minutes

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


Friday, February 12, 2010

M.E. SUPINE BENCH PRESS 21210

Lucus and J Rut, friendly competitors since the 4th grade.  Tomorrow they square off for the final time at the Sunflower league wrestling championships.


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
Body Rows using cables
9 KTE

Wednesday, February 10, 2010

M.E. OVERHEAD SQUAT 021010


M.E. Overhead Squat 3-3-3-1-1-1

Rest 5:00


"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Monday, February 8, 2010

M.E. DECK POWER CLEAN 020810

Nikki Newton doing his thing.

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

Rest 5:00

For Time: 21-15-9
Front Squat
Pull-ups

Loading at 75% of body weight

Friday, February 5, 2010

M.E. SUPINE BENCH PRESS 20510


J Rut and Blaine Hill.


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

Rest 5:00

BAKED BEAN BUBBLE BATH
For Time:
10 Power Cleans (60 kg)
250m Row
9   Power Cleans 
250m Row
8   Power Cleans
250m Row
7   Power Cleans
250m Row
6   Power Cleans
...... reducing 1rep on cleans each round
1  Power Clean
250m Row

Take all cleans from the deck.

Wednesday, February 3, 2010

M.E. OVERHEAD SQUAT 20310

Our Paleo Resolution Group have dropped a conservative 3 feet and over 100 pounds in the first two weeks.

M.E. Overhead Squat 5-5-5-3-3-3

Rest 5:00

4 Rounds for Time:

Row 500m

Barbell Deadlift 12 reps


Loading equals body weight

Monday, February 1, 2010

M.E. DECK POWER CLEAN 20110


No need to go into a tailspin when dining out. Just follow the script.  Meat, vegetables, nuts & seeds a little fruit and no sugar.

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

Rest 5:00

How many rounds can you complete in 15:00?
HSPU 5
Box Jump 15
Back Extension 20