Friday, July 30, 2010

M.E. FLOOR PRESS 073010



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

Rest 5:00

5  Rounds for time:
Overhead Squats 95lbs x 15
Row 250 M

Wednesday, July 28, 2010

M.E. FRONT SQUAT 072810



M.E. Front Squats 5-5-5-3-3-3

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, July 26, 2010

M.E. DECK POWER SNATCH 072610


Geoff Andrews has lost 45 pounds of Crisco since 1/1/10 when he started training with us.  I have now moved him on the depth chart from offensive line to wide receiver. 


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

Rest 5:00

For time:
21-15-9
Barbell overhead squat (95lbs / 65lbs)
Pull-up
Suspended push up

Friday, July 23, 2010

M.E. INCLINE BENCH 072310



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

Rest 5:00

Your time to complete 10,9,8,7,6,...1 of Each

~ Barbell deck Power Clean (60 kg / 20 kg )
~ DB Swings (55 lbs / 35 lbs)
~ Box Jumps
~ Ball Slams (20 lbs / 15 lbs)

Wednesday, July 21, 2010

M.E. BACK SQUAT 072110



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

Rest 5:00

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Horizontal Body Row
~Back Extension
800 Meter Run

Performing 10 body row followed by 10 back extensions, then 9 of each, 8 of each....

Monday, July 19, 2010

M.E. HANG POWER SNATCH 071910


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

Rest 5:00

"Helen"
3 Rounds for Time:

400M Run
21 Swings (Males 55 lb dumbbell / Females 35 lb dumbbell)
12 Pull ups

Friday, July 16, 2010

M.E. INCLINE BENCH 071610


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

Rest 5:00

The Running DB Bear
800 M Run

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

800 M Run

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

Wednesday, July 14, 2010

M.E. BACK SQUAT 071410


M.E. Back Squat 5-5-5-3-3-3

Rest 5:00

Total Reps on each of following three work periods of burpee pull ups?
3:00 WORK
-1:30 RI
2:00 WORK
-1:30 RI
1:00 WORK

Monday, July 12, 2010

M.E. HANG POWER SNATCH 071210

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

Rest 5:00

5 Rounds for time:

5 Toes to Bar
10 DB Snatch (5/5)
15 Push Ups



DB Loading is 25% of body weight

Friday, July 9, 2010

M.E. SUPINE BENCH 070910


Call it what you want.  It's just the way we are suppose to eat. 


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

Rest 5 Minutes

Your Time to Complete

7 Rounds of
~ Hang Clean & Jerk x 2 Reps (Loading 60kg/30kg)
~ Clapping Push Up  4 Reps
~ Strict Pull-ups 6 Reps
~ Box Jumps 8 Reps
~ AB Mat Sit ups 10 Reps

Wednesday, July 7, 2010

M.E. ZERCHER SQUATS 070710



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

Rest 5:00

7 Rounds for time:
Dumbbell Power Snatch 10 reps 5/5 side (suggested loading of 20% of bodyweight)
Horizontal Bodyrow 10 reps
Single Leg back extension 10 reps 5/5 side

Monday, July 5, 2010

M.E. DECK CLEAN 070510


The grass fed beef was ready for pick up last week. 


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

Rest 5:00

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, July 2, 2010

M.E. SUPINE BENCH PRESS 070210


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 weigh
t.