Wednesday, June 30, 2010

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.

Monday, June 28, 2010

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

Friday, June 25, 2010

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.

Wednesday, June 23, 2010

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

Monday, June 21, 2010

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

Friday, June 18, 2010

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

Wednesday, June 16, 2010

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

Monday, June 14, 2010

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

Friday, June 11, 2010

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

Wednesday, June 9, 2010

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

Monday, June 7, 2010

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

Friday, June 4, 2010

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.

Wednesday, June 2, 2010

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