HAND MAINTENANCE THE RIGHT WAY

I've grown weak from inferior methods of maintaining a healthy callous.

If you allow your callous to build up and don't flatten them out with regular maintenance you will most certainly tear on your next go at pull-ups or barbell dead lift.

This is not only a biohazard it's an embarrassment to  your family heritage and shows what a rookie you are.

The pumice stone is okay, but serious hand maintenance is achieved with the battery operated Dremel 750-02.  A once per week grinding and you will have the proper amount of callous to stay in the game.

It's a 120 second task at best.  If you have hounds in the house you can file down their claws too.

M.E. ZERCHER SQUAT 063010

Tommy!

M.E. Zercher Squat 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 250m Row
...... reducing 1rep on cleans each round
1  Power Clean 250m Row

Take all cleans from the deck.

M.E. DECK POWER CLEAN 062810

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


Rest 5:00


For Time:


400M Run
50 Double Unders
400M Run
40 Double Unders
400M Run
30 Double Unders
400M Run
20 Double Unders

M.E. STANDING PRESS 062510

Understand the phrase " movement is lubricant "after viewing this clip.  Dr. Toby Scott of ProCare shared THE FUZZ movie with our crew several weeks back.  I pushed to FACEBOOK and noted a surge in views!

M.E. Standing Press 3-3-3-1-1-1

Rest 5:00

5 Rounds for time:

Barbell Deadlift 5
Toe-to-the-bar 10

Loading is 1.5 x body weight.

M.E. SINGLE LEG SQUAT 062310

M.E. Single Leg Squat 3-3-3-1-1-1  (reps per leg)


Rest 5:00


4 Rounds for Time:
500 Row
12 DB Push Press

Loading equals 50% of bodyweight

M.E. HANG POWER CLEAN 062110

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


Rest 5 Minutes

How many rounds can you complete in 15:00?

3 HSPU

6 Pull-ups

9 KTE

12 Dumbbell Swings

M.E. STANDING PRESS 061810

M.E. Standing Press 5-5-5-3-3-3


Rest 5:00


How many rounds can you complete in 12:00?


15 dumbbell swings (55/35lbs)
15 burpees
15 ball slams (20/15lbs

M.E. SINGLE LEG SQUAT 061610

M.E. Single Leg Squat (aka Pistols) 5-5-5-3-3-3 (Reps per leg)


Rest 5:00


7 Round for Time

5 Clapping Push ups
3 Barbell Deck Power Cleans
3 Barbell Hang Power Cleans
3 Barbell Deck Power Cleans

Loading equals 50% of 1 RM Power Clean

M.E. HANG POWER CLEAN 061410

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


Rest 5:00


3 Rounds of Lynne.  Total your reps


Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps


Rest roughly 3:00 max between rounds

M.E. DIPS 061110

M.E. Dip 3-3-3-1-1-1

Rest 5:00

20 Double Unders
1   Burpee
18 Double Unders
2   Burpees
16 Double Unders
3   Burpees
...
2   Double Unders
10 Burpees

M.E. FRONT SQUAT 060910

Defensive slides to wrap up the workout


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

Rest 5:00

How Long To Complete?
20 DB Deck Snatch (10/side)
20 Pull-ups
16 DB Deck Snatch (8/side)
16 Pull-ups
10 DB Deck Snatch (5/side)
10 Pull-ups

Loading is 30% of body weight

M.E. DECK SNATCH 060710

Saturday morning playground.  100 yards of field tuff, 1 economy Prowler, 1 75lb dumbbell. 


M.E. Deck Snatch 3-3-3-1-1-1

Rest 5:00

10 Box Jumps
1   Clapping Push-Ups
9   Box Jumps
2   Clapping Push-ups
8   Box Jumps
3   Clapping Push-ups
....
1   Box Jump
10 Clapping Push-ups

M.E. DIP 060410

Post Stretch

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

Rest 5:00

Record your reps on each interval
3:00 Barrier Hop Burpee
-1:30 Rest
2:00 Barrier Hop Burpee
-1:30 Rest
1:00 Barrier Hop Burpee
-1:30 Rest

Barrier Hop Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

M.E. FRONT SQUAT 060210

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

Every minute for 12:00
DB Hang Power Clean 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)

Load with 45% of body weight on dumbbells