MetCon Day

I. 3 Rounds for time:
22o pound, Deadlifts , 10 reps
50 Doubleunders

Time: 6:09

II. Handstand Pushup/ Pullup minute ladder.
1 hspu the first minute, 2 pullups the second minute, 3 hspu the third minute, 4 pullups the fourth minute... continue as long as you can.

I got to the 14th minute.

Front Squat + Muscle ups

I. Front Squat 5-5-5-5-5

40% of 5RM/88lb - 70%/135lb - 80%/155lb - 90%/175lb - 100%/195 (4 reps)

II. 30 Muscleups for time , 7:24 comp. 1/12/10 , 8:27

III. 100 Hollow Rocks for time, 5:30 comp. 4/16/10 , 5:32

My new bar is lovely, but it doesn't make the front squat suck any less. I can't seem to break thru that 195 barrier. I've been trying to get that for 5 repetitions for a few months now and can't seem to get it. The front squat will need some extra attention from now on. Muscle ups were done individually and were non-kipping . They were done from full extension with hands turned out at the bottom. I got a PR on those !

The Chief

"The Chief"
Max Rounds in 3 minutes of:
3 Power Cleans
6 Pushups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Amanda: #75/ 4 - 4 - 4 - 4 - 3 = 19
Scott: #88 Highpull/ 4 - 4 - 3 - 3 - 3 =17
I: #135/ 4 - 4 - 4 - 4 - 4 = 20

Strength/MetCon

I. Deadlifts (light day) 5 - 5 - 5 - 5 - 5

40% of 5Rm - 70% - 80% - 80% - 80%
50kg - 90kg - 100kg - 100kg - 100kg

II. MetCon
10-9-8-7-6-5-4-3-2-1
Deadhang Pullups
Ghd Situps
30" Box Jumps
15:11

Rest Day, Active Recovery

A.M: Strict Ring Dips 5x5

No kipping, no resting on the straps, rings parallel at the bottom and turned out at the top.

PM: Prowler Challenge, "The Hell That is New Jersey" light version 90lbs vs. 140lbs

Number of Sprints - 6

Rest Period After Each Sprint - 1minute

Distance of Each Sprint - 40 yards.

Weight of Prowler - 90 pounds

Alternated between horns (vertical posts) and low bar.

Metabolic Conditioning Day, MetCon : ( Gymnastics/Weightlifting)

I. Practice Hollow "Tucks" 10x3 sets

II. 1 minute gymnastics bridge hold

III. Scoop Training : # 15/45
a. High Hang Snatch x3
b."Scoop" x3
c. Mid Hang Snatch x3
x 2 sets

IV. "Danny"
20 min AMRAP (As many rounds as possible)
30 Box Jumps
Push presses, 20 reps
30 Pullups

Bernadetta: 20"/#35 , 2Rounds + 30 Box Jumps
Daniel: 20"/#55 , 2 Rounds + 10 push presses
I: 24"/#105 , 3 Rounds + 8 Box Jumps

It was supposed to have been a rest day for me personally, but I got a sudden inspiration to take myself thru it, by Becia's and Daniels side.

Olympic Weightlifting Practice Day

Pulling under the bar

I. Clean & Jerk
worked up to 85% (77.5kg/170lb) x 1 x 5 sets

II. Clean Pulls of the Blocks
100%(90kg/198lb) of clean x 3 x 3 sets

III. Neck Bridge, accumulate 3 minutes
90s - 90s , and took 23 deep slow breaths during the 3 min duration, rest period was about 60s

IV. 100yd Power Wheel Crawl
Time: 3:53 PR ! compare 4/8/10 (4:07)

Sometimes I lift in my garage gym where I go by pounds, other times I lift at IHP where all weight is in kilos, that's why I post both.

Metabolic Conditioning Day (Monostructural/Weightlifting)

Run 1200m (Up Deerfield Rd.)
35 pound, Single Arm Fathandle Dumbbell Snatches, 50 reps alternating arms
Run 800m
35 pound, Single Arm Fathandle Dumbbell Snatches, 35 reps
Run 400m
35 pound, Single Arm Fathandle Dumbbell Snatches, 10 reps

Time: 30:37

Strength Day ( Weightlifting/Gymnastics ) 4/19/10

I. Breathing Squats aka. Widowmaker:

1 set of 20 rep max Back Squat , 185 lbs copmare: 3/21/10

II. Parallette Handstand Pushups (ear level) 5 - 4 - 3 - 3 - 3 compare 3/18/10

III. Front Lever Tuck Holds , inverted Tabata 10s on/20s off x 8 sets

Metabolic Conditioning Day ( Monostructural/Weightlifting )

"The fittest of the fittest shall survive, stay alive !" Bob Marley

I. Dynamic Warm up
II. 5 Rounds
400m Sprint ( Deerfield High School Track )
#95/65/45 Thrusters, 15 reps

Amanda: #45 , 19:45
Scott: #65 , 21:32
I: #95 , 18:31

III. Finisher
30 Knees to Elbows/Toes to Bar

Strength Day

Deadlifts 5 - 5 - 5 - 5 - 5

100lbs/5 - 195lbs/5 - 225/5 - 250/5 - 280/5 Personal Record !

Weighted Pullups 5-3-1-1-1-1-1

Bodyweight/5 - 25/3 - 45/1 - 70/1 - 80/1 - 90/1 - 100/ failed

100 Hollow Rocks = 5:32 compare to 3/3/10 = 6:07

Metabolic Conditioning Day (Weightlifting/Gymnastics)

20 Minutes As Many Rounds As Possible

#95 GoodMornings 15 reps
15 Flying Arm Bars on the Monkey Bar Gym Apparatus
#95 Overhead Squats 15 reps

4Rounds + 15 Goodmornings

Flying arm bars is done on the rings or ring like apparatus. It is like a knees to elbows but you bring your legs up and over, and touch your feet together behind the ring straps. You can just do knees to elbows instead .

Olympic Lifting Day 4/13/10

Snatch Heavy Single
65x3 - 95x3 - 115x2 - 135x 1- 145x1 - 155x1 - 160x1 failed twice

Push press
95x3 - 115x3 - 135x3 x 3sets

Hang Power Snatch
95 x 3 x 2sets - 115 x 3 x 5 sets

Power Wheel Rollouts
9 -6 - 5 - 5 = 25 reps

I ran 6 x .5mile sprints, throughtout the day, with two of my trainees who were doing "Michael" seperatly.

Monostructural/Gymnastics/Weight training Day

3 Rounds
30 Doubleunders.
25 L-Pullups
#35 Fathandle Dumbbell Cleans , 20 reps Time = 32:16

Bucket Circles Practice

Note: L-pullups were done on a ring like apparatus called the monkey bar gym. These were done individually and took a lot of time. But I did them strict with a full range of motion. I pulled from the forward grip into the neutral grip at the top. I held a strict L on each rep.

I. Fronts Squats
Work up to 85%(1RM) x 5 x 3sets - 90% x 3 x 2sets

II. 10 Rounds
135 pound, Deadlifts, 15 reps
15 pushups
Time: 19:23

III. Front Lever Advanced Tuck Holds 15s - 15s - 10s - 10s - 10s

IV. 30 V-ups

Note: I finally built my bucket circle apparatus. I experimented a lil' with bucket cirlces. I was able to get 3-5 in a row.

Wrote this down on the gym floor as a mantra for my trainees
during their suffering.

My trainees workout of the day.

"Kelly" 3/5
3 Rounds for time:
Run 400m
30 box jumps
30 wallballs or thrusters

Rest Day Play

Neck Bridge, accumulate 3 minutes: 1:30 - 1:00 - :30s compare 4/3/10

100 yard Power Wheel Crawl : 4:07 Compare 3/24/10 , ( 5:03)

Note: I forgot to count the number of breaths in the neck bridge. A very profound feeling came over me while holding the bridge. A feeling which I sometimes experience only while doing the neck bridge. It's euphoric, it's profound, it's like a glimpse of the ultimate truth. Words can't express the feeling.

Gymnastics Day

5 Rounds

1 Rope Climb, ~ 15 feet

5 Hand Stand Pushups

10 Single Legged Squats, with 20lb Dumbbell

Note: Workout was not timed. Rope climb started from a seated position, and I climbed with arms only, no legs. Handstand pushups were done on two aerobic steps with one riser underneath each. Forehead touched the floor. I alternated legs on the squats, and held the dumbbell in the front.

Deadlifts/ Ring L-sits

Deadlifts 5-5-5-5-5

35% ( of 5RM) - 70% - 80% - 90% x 2 sets

45kg - 90kg - 102.5kg - 115kg x 2 sets

Ring L-Sits 10s on/ 20s off x 9sets

If you're a beginner, do them on a set of pushup stands/ dip bars. Hold a tuck position first, then gradually progress to the L position. When you can hold the L for a minute or longer all other ab exercises will become obsolete. But it won't be an easy journey. It's not a gimmick.

Dating Sage

This workout is named after Coach Mike Burgener's daughter. My time = 35:06

Note: My barbell has screws on the end caps, and one of the barbells fell apart in the beginning of the 5 th round. It took about a minute to put it back together.

Oly Lifting Day

The Clean

Work up to 65% (1RM) , Snatch + 2 Snatch Balances x 5 sets

Work up to 65% ( 1RM) , Clean + 2 Split Jerks x 5 sets

Toes to bar 10 x 3 sets ( 10 - 10 - 6+4 ) ~ 2min rests

Neck Bridge, accumulate 3 minutes ( 1:20 - 1:00 - 40s ) = 3min, took only 23 deep slow breaths during the duration of the 3 minutes. Rest periods between sets were about 60-90s.

Note: In the neck bridge try to accumulate the 3 min in less sets every time, and take less breaths through slow deep breath control.

2.7 mile run

Ran 3x around Sunset Park ( Hilly Terrain ), around 2.7 miles = 19:17