MetCon

MetCon

5 Muscle ups

#95 Back Squats 15 reps

10 Muscle ups

#95 Back Squats 30 reps

15 Muscle ups

#95 Back Squats 45 reps

10 Muscle ups

#95 Back Squats 30 reps

5 Muscle ups

#95 Back Squats 15 reps

20:05

Substitute 1 Pullup and 1Dip for each Muscle up.

Scale load as fitted.

Overhead Squats 5 RM

Overhead Squats 5-5-5-5-5
60% of 5RM (95lbs) - 70%(115lbs) - 80%(130) - 90%(145lbs)x 4 reps - 90% (5reps)


Auxillary Fun Stuff

45pound barbell Jumping Squats, 10 reps every minute on the minute for 8 minutes.

Wheel Rollouts 7-5-5-4reps

Planche Frog Stands 13-13-15-13seconds

Skin The Cats 3 x 5sets

Helen

Skill Work
A. Split Jerk, work up to 60% (60kg), 2 reps x 5 sets
B. Hollow Rocks 20 reps x 5 sets

Helen
3 Rounds: For Time
Run 400 m
#55 KB Swings, 21 reps
12 Pullups
12:47

Strictly Anaerobic

I. Deadlifts 5-5-5-5-5

60% (of 1RM) - 70% - 80% x 3 sets

II. Weighted Pullups 5-5-5-5-3

7,5kg - 12,5kg - 17,5kg - 21.25kg - 22.5kg (3)

III. Inversion Boot Situps (Hanging Upside down) 10-10-10

note: Also spent some additional time hanging relaxed in the inverted position. There's claims that spending time in an inverted position heightens our consciesness of life. It's good for the mind, lymphatic system, and even complexion, I read somewhere. Remember we are upside down when we're in the mothers womb. I started experimenting by pivoting my torso side to side, with my hands behind my head and chest expended. It just felt intuitavely great. Good day.

Rest Day.

MetCon

21-15-9

80kg Deadlifts
40kg Overhead Squats

10:30

I recruited a gym patron to do the workout with me, and talked her thru during the workout. Otherwise it would've definitly been under 10 minutes.

Oly Lifting Day

am: Dumbbell Bent Press 35lb x 3r/3l - 50lb x 3r/3l - 60lb x 3r/3l

pm: Clean & Jerk

work up to 75% x 2 x 3 sets - 90% x 1 x 2 sets

100 yard power wheel crawl for time. 5:03

Track Sprints

4 x 400m ( on the local high school track )

Rest 2 minutes between sprints.

I. 1:31

II. 1:35

III. 1:31

IV. 1:37

Now I know these times are not impressive. I didn't go for broke on these runs. I oriented this session more around mechanics practice, and breathing practice. I breathed in the cadance of inhale for 1 , exhale for 2 steps strictly inhaling thru the nose only. Felt good. Jah blessed with a beautiful day ! Usain is my hero.


Skill Practice:

5 Rounds

Planche tuck holds on paralettes 5-6 seconds

Front lever flat tuck holds ~ 10-15 seconds

Widow Maker

3/21/2010

Widow Maker aka. Breathing Squats ( you'll find out why )

1 set of 20 Rep Max Back Squat

I did 175 pound , and it felt easy. It took only about a minute to complete. Next time definitly go heavier, atleast 10 pounds heavier.

This routine has been around for a long time, at least since the 50s. Back when people weren't afraid of a little hard work. For this workout you need to rep off 20 back squats with your maximum weight. You need to complete the 20 in a single effort. You rack the bar and the set doesn't count. Take 2-3 breaths between reps since you'll need the oxygen. These sets can take as long as 3 minutes to complete. These squats have a tremendous hormonal response, and strengthen your whole body (not just your legs). You are doing a set of 20 reps with a weight that you should only be able to do for 10 reps. Two and a half to three minutes is a long time to have that bar on your back. This will be a test of mental stamina as well.
1. Start with 60-65% of your 1 Rep Max, if it's you first go around, and do a set of 20 reps.
2. Add between five and ten pounds everytime you do this workout.

Then 5 Rounds of:

A. Weighted Pullups 20/5 - 30/5 - 30/5 - 30/4 - 30/4
B. L-Sit for max time, ~ 15-20 s on average
C. Wrestler's Twists #10 3R/3L, speed

Rest day for me personally. But not for my clients.

Bear Complex: 5 Rounds

Power Clean
Front Squat
Push Press
Back Squat
Push Press x 7 reps of this succession = 1 Round

Rest as needed between rounds. During the round the bar cannot be put down. It's touch and go at the floor between each repetition. One can rest with the bar on the shoulders, at the hip, wherever but not on the floor. Increase load with every round. Fun Work !

11:00 am

Snatch Grip Halting Deadlifts (100% of Snatch) 72.5kg/3 x 3 sets

3:00 pm

"War Frank"

3 Rounds

25 Muscle-ups

100 Squats

35 GHD Situps Time: 50:42 Yes. That's corret.

This is a high volume of muscle-ups ! That was the element that slowed me down. I took it one at a time. This was a muscle up marathon. I considered reducing the number of muscle-ups to 15, but wanted to do this one as Rxd , livicating it to Marine Captain Warren A. Frank, regardless of how long it took. God bless his Soul !

Deadlifts 100/5 - 195/5 - 225/5 - 250/5 - 280/4

3 Rounds

Paralette HSPU, ear below 5 - 4 - 3

Front Lever Tuck Holds for max time, averaging about 20 s

Wrestler's Twist 10# 3R/3L , focus on speed

"Force, Distance, and Time baby...the rest you can keep." - Coach Greg Glassman

Clean Pull (Straight Arms) 90% of Clean 80kg x 3 x 3 sets

25 - 50 - 75

Squats
Pushups
Pull ups
Situps
33:47 Compare to 11/7/09 , 31:37

Notes: Last time I did it at Justin's in a group of 3. This time I did it solo. Makes a difference. Not everyday is a PR day.

Greetings !

Thanks to Justin Ehrhardt for helping me take initiative to form this blog. I will now be able to share info which I find worthy, as well as my personal daily training. And it begins !