12/2 workouts

WO1:
*compare to 8/26
Warm up:
Super lunges
Wall squats
Shoulder dislocates
Then:
OHS 7x2 @ 80%1RM
Then:
Bike/run/row
6k, 800m, 800m
3K,400m, 400m
Then:
Cool down

WO2
"Murph" CF hero wod

WO3
Warm up
Then:
Push press ladder (5-1) heavy
Then:
For time:
50x tuck jumps
50x split jumps
50x HSPU
25x burpees
25x strict pull ups
25x v sits
25x dips
20 yoga squats (or 10x pistols each leg)
Cool down

11/25 MJVE Workouts

So post marathon aches and pains are mostly gone, I swam 5 days last week @ 40-70 Minutes a pop. I think swimming really helped me get back "in order". I am easing into things this week, then traveling for work next week. Be prepared to see some crazy volume and BW jazzercise from 29th-15DEC.

WO1:
Warm Up:
2x5 Wall Squats
2x10 Yoga Squats
2x10 Push ups
Then:
10 (R/L) TGU @ 45#
30 Reps of OHS @ 115#
Then:
5x Lunge @ 35# DB +
5x PP @ 35# db
20 Rounds
Then:
30 x Mr Spectaculars @ 35# DBs
Then:
Cool Down


WO2:
Warm Up:
Row 2K @ Easy Pace
Then:
5x GS @ 100# DB +
5x Pull Up+
5x Single Arm KB OHS @ 40#
5 Rounds
Then:
60x (R/L) KB Snatch @ 53#
Cool Down

Later on:
90 minutes of yoga

WO3:
Warm up:
Run a Mile
Then:
3x30 DL @ 225#/245#/265# *for form
Then:
Hip mobility/Roll

WO3:
3x10 wall squats
Hip mobility
Then:
EMOM (every minute on the minute) for 30:00:
3x HSPU
10x split jump (w/lunge)
13x squats
* this is my first travel workout to be accomplished in my hotel room. Should be interesting.

11/25 Workouts

I hope everyone had a great Turkey Day. I am still recovering from the eating everything in sight. As we go into the holidays ensure that you are getting time for yourself, and working out. I.e. With schedules changing, family in town, and travel, we often forget that simple travel workouts can be accomplished (knock out 200 push ups and 300 air squats). The next month is stressful enough as it is, don't compound it by cheating yourself.

Warm Up:
3x5 Wall Squats
3x10 Push Ups
3x10 Squats
Then:
Pull Up Ladder 1-6
Then:
10x 35# DB/KB FS (Racked) +
10x 35# DB/KB Push Press (Dont make this a thruster) +
10x Burpess
10 Rounds
Then:
Row 5K

Warm Up:
10x TGU @ 35# (Each Arm)
Then:
DL 10/9/8/7/6/5/4/3/2/1 (Should end at 90% of 1RM)
Then:
Bike 10K for Time

Warm Up:
3x10 Squats
3x10 Situps
3x10 back extensions
Then:
5/4/3/2/1 Heavy FS 
Then:
AMRAP in 30 minutes of
5x Pull Ups
10 x Push ups
15x Air Squats

11/18 work outs

Warm up:
Run 1 mile
3x5 wall squats
3x10 push ups
Then:
3x5 hang clean
Then:
5x DB/KB snatch @ 40-60#
5x pull ups
5x SOTS @ 35# DB
5x push press @ 40#+ DB
1:00 max elevation sprint
10 rounds
Then:
20 minute run (cool down)

WO2:
Warm up:
3x5 wall squats
3x10 air squats
3x10 push ups
Then:
7x1 BS @ 90%
Then:
10x split jumps @15# +
7x dips +
5x overhead lunges @ 65#
3x hand stand push ups
As many rounds a possible in 30:00
Cool down:
3x7 prefect form TGUs

WO3:
Eat turkey with a dash of glory...

11/12 Workouts

WO1:
Warm Up:
3x5 Wall Squats
3x10 Squats
3x10 Push Ups
Then:
Bear WOD (@75#, 85#,...115#...scale as req'd) (http://www.youtube.com/watch?v=0WOP9J7QPwI)
5 Rounds of 7 sets of the following Sequence:
-Power Clean
-FS
-PP
-BS
-PP
Then:
Either 100 Double Unders or 200 singles

WO2:
Warm Up:
Run a Mile
Then:
5 DB Lunges @ 35# +
5 Mr. Spectaculars @ 35# + (http://www.youtube.com/watch?v=BQuwA-pqt7g)
5 Squat Jumps @ 15# +
5 Pull Ups
20 Rounds
Then:
Death By StairMaster (sub'd Max Elevation Sprints
30:30 work/rest
10 Rounds

WO3:
Find a Pool...Swim for 60-90 minutes @ any pace and stroke
I recommend 1 Lap each of:
Freestyle
Breast Stroke
Side Stroke Right
Side Stroke Left
and repeat until 60-90 minutes is reached.
* This has the potential to be boring, however, when completed it will definitely be an eye opening experience.

Questions

After I complete the marathon I will be reworking my entire personal program. I would like to do a baseline week of 1RM for the major lifts (as many as possible). It may be difficult with the holidays coming up. However I would like to hear thoughts....Let me know.

11/4 Workouts

WO1:
Warm Up...
Then:
"The Seven"
7 Handstand PushUps
7 135# Thrusters
7 Knees to elbows
7 245# DLs
7 Burpees
7 72# KB Swings
7 Pull Ups
7 rounds
Cool Down:
Hamstring stretching

WO2:
Warm Up:
Wall Squats 3x5
Air Squats 3x10
Push ups 3x10
Then:
Weighted Dips 7x2
Then:
10 DB/KB Clean +
10 Push Press +
10 Lunges @ 35# DB
8 Rounds
Then:
Bike Sprints
2:00 Min MHR Sprint +
00:30 Rest
5 Rounds

WO3:

Warm Up:
Wall Squats 3x5
Air Squats 3x10
Push ups 3x10
Then:
25 Meter Farmers Carry @ 80-90# DBs +
20 Split Jumps @ 15# DB +
15 Lunges @ 15#
10 Push Ups
5 OHS @ 45#
10 Rounds
* Go Fast through everything except OHS
Cool Down

10/28 Weekly Workouts

WO1:
Warm Up:
3x5 Wall Squats
3x20 Squats
3x20 Push ups
Then:
3x8 Dead Lift @ 65-85%
Then:
Run a 5K (Time Trial)

WO2:
3x5 Wall Squats
3x10 Squats
3x10 Split Jumps
Then:
5x5 Push Press @ 75%
Then:
2 Minute Drill:
2:00 Minute Bike @ 90% MHR
2:00 Max Elevation Sprint @ 90% MHR
-Continue as many rounds as possible until you have biked a 10K and ran a 5K :)


WO3: (Compare with week of 9/30)
Warm up:
3x5 wall squats
3x10 squats
3x10 push ups 
Then:
3x8 Back Squat @ 65%/75%/85% 1RM
Then:
30:30s (30 seconds of work: 30 seconds of "rest")
--Double Sots Press @ 10-35#DB : "rest" in overhead position
--Jump Squats @ 15#DB: "rest" in deep squat 
--Push Up: "rest" in plank
--Knees to Elbow: actually rest
4 Blocks with 1-2min rest between blocks
Cool Down;
15:00 Run

10/22 Workouts

WO1:
Warm Up:
KB Complex
Conditioning:
(Use controlled slow movements for all squats, but explode for push ups and kip for pull ups, use as few breaks as possible throughout)
30 BS @ 60-75% 1RM (Aim for 135#) +
20 Push Ups +
15 Pull ups
Then:
30 FS @  60-75% 1RM (Aim for 115#)+
20 Push Ups +
15 Pull Ups
Then:
30 OHS @ 65-95# (Aim for 95#) +
20 Push Ups
15 Pull Ups
Then:
30 GS @ 60# DB +
20 Push Ups +
15 Pull Ups
Then:
Cool Down

WO2:
Warm up...
Strength:
3x5 Push Press @ 80% 1RM
Conditioning:
3:00 Bike @ 90% MHR +
10 Tuck Jumps +
10 Burpees +
10 Mountain Climbers
10 Rounds
 Cool Down

WO3:
Warm Up....
Strength:
10-9-8-7-6-5-4-3-2-1 Weighted Dips w/ DB
Conditioning:
5:00 Max Elevation Sprint @ 80% MHR +
15 Push ups (feet elevated on bench or box) +
15 KB Swing @ 60# +
5 BB Bent Over Row @ 135#
5 Rounds:
Cool Down:
Bike/Foam Roll

How Gym Jones was born....

http://www.outsideonline.com/fitness/strength-and-power-training/The-Hell-on-Earth-Fitness-Plan.html?page=1

10/16-11/11 MJVE Workouts

Less than a month away from the Norfolk Marathon. My workout programming will adjust to a 6 day a week training cycle focusing on endurance. From 11/05-11/11 I will focus on flexibility and light 3-6 mile runs.

Suffice it to say that my workout programming will be quite boring until after the marathon. *I will continue to add in OHS ever other day because they make me happy.

I will continue to post workouts for Blake and the other folks...

10/14 weekly workout

WO1:
Warm up:
3x5 wall squats
3x10 OHS @ 45#
3x10 push ups
Strength:
Front squat 5x3
Conditioning:
5 x TGU @ 30# DB +
7 x DB Push press @ 35 # +
10 x lunge @ 30# DB
10 rounds (TGU will play as 5 right then 5 left, same with lunges)
Cool down:
20:00 minute bike

WO3:
3x5 WS
3x10 GS @ 35 #
3x5 pull ups
Strength:
5x5 OHS @ 60-75% 1RM
Conditioning:
10 x pull ups +
2:00 elevation sprint on tredmill or stair climber
10 rounds
Cool down

WO3
Warm up:
3x5 wall squat
3x10 SOTS @ 15# DB
3x10 squats
3x5 KB swings
(No strength work)
Conditioning:
50 heavy KB power swings
50 BS @ 95#
40 sit ups
40 push ups
30 GS @ 60# DB
30 floor wipers @ 135#
20 FS @ 95#
20 jump squats @ 15#
Cools down

10/7 MJVE Work outs

3x5 wall squat
3x10 BS @ 135#
3x10 OHS @ 55/65/75#
3x5 GS @ 35#
Then:
3 x pull up ladder (1-6)
Then:
2:00 step mill @ 95%MHR
+ 10 pull ups
7 rounds
Then
10 push ups
+ 10 sec rest
10 rounds
Then
Cool down

WO 2
60 min run

WO3
10 min run easy pace
Then
3x5 WS
3x10 BS @ 135
3x5 pull ups
3x5 bench press @ 135
Then
BW bench press +
Burpee pull up ladder 10/1,9/2,8/3....1/10
Then
20 minute run @ 15 elevation

WO4
90 min bike

WO5
Physical fitness test Saturday morning...
Then:
KB swings
KB HI-pull
KB snatch
30r/30l @ 60#
Halo
Around the world
GS
30 reps each @ 60#

10/7 weekly workouts

WO1:
Warm up:
3x5 wall squats
3x10 squats
3x10 OHS @ 45#
3x5 tuck jumps
Strength:
Back Squat 5x5
Then:
10 jumping pull ups
10 push press @ 30#DB
10 lunges @ 30#DB
5 rounds
Then:
12:00 run @ 6+ elevation and 75% MHR

WO2
KB complex (see previous week)
Strength:
DL 5x5
Then:
50 pull ups
50 dips (Sub push ups once exhaustion hits)
25 burpee broad jumps
25 lunges
Then:
15:00 bike @ 60%

WO3:
Warm up:
3x5 wall squats
3x10 OHS @ 45#BB
3x10 squats
3x10 push up
Then:
Farmers carry 20m @ 60#DB
+ 8 push press @ 45#DB
Farmers carry 20m @ 60#DB
+ 8 squat jumps
Then:
Overhead carry 20m @ 95#+ BB
+ 8 burpees
Overhead carry 20m @ 95#+ BB
+ 8 swings 60#+
(Scale carry weights as req farmers carries should be heavy. add additional additional rounds if you have energy)
Cool down:
10:00 run @ max elevation 60MHR

10/4 MJVE Goals 30/180

Always train for something....

Currently, my desire to run a marathon is crushing any real progress to my benchmarks....however these are my 30 day, and 6 month fitness goals:

30 Day:
-Run Norfolk Marathon and finish in < 4:30 hours
--Finished in 448, not pretty but good enough.
- 6 Days later Deadlift 1RM @ 410#+
  I took an extra week off (except swimming) after the marathon due to aches and pains....But hit 415# this morning before work. 415 is 2xBW.

6 Month:
Hit all Gym Jones Benchmarks:
--BWxOHS @ 205# (currently at 75% BW, I really like the thought of getting 2 plates  i.e. 225#)
--2xBW DL (Hope to hit within 30 days)
--1.25xBW Clean @ 260# (I rarely do cleans, will begin programming more often after the marathon)
--1.5xBW FS@ 310# (Ive got a ways to go on this as well, squats are being added more often though)
-Obtain BJJ Blue Belt
- Knock out BB muscle ups like a boss (I need to enlist the aid of Coach Ross to get this done I think)
-Wrestle a Unicorn and win...

10/3 MJVE Nutrition *what works for me may not work for you

So before I open this can of worms...know that I only know what works for me. I dont believe in a one size fits all diet plan. Frankly, I think it is stupid. However, we get bombarded with 'experts' explaining why their way is the only way. Well frankly I think its rubbish. So I will share with you my personal approach, where breaking my own rules helps my performance sometimes, and share some good sites for research. The "Diet" I follow is from the 4 Hour Body. It was fairly easy for me to implement. Just throw out your garbage and buy all new stuff. I try to eat "organic" but frankly I dont really care about fresh vs frozen veggies, or grass fed beef, I just want to eat them to get all the goodies and be done with it. I get about a 50-50% split of protein from meat, nuts, eggs, etc: then the rest from shakes. I try to hit my body weight in grams of protein a day.

If you really want to be effective with your meals, keep a log.....Im lazy so I dont...

My Rules:
1: No White Carbohydrates
--all bread, rice (including brown), cereal, potatoes (Sweet Potatoes are good to go) pasta, tortillas, and fried food with breading

2:Eat foods from this list....only.

Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called "dal" or "daal")
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee
Asparagus
Peas
Broccoli
Green beans

3: Dont Drink Calories (exception to protein shakes for me)
- Pretty straight forward.
4: Limit Fruit Intake (1-2 pieces a day for me: typically an apple and banana)
5:Take a Day a week
-Cheat, go nuts, eat a whole pizza and side order of cheese sticks...whatever

Myself, and some co-workers followed this strictly for 19 days...I lost 2.5 inches and almost 15#.

Some other notes:
Frequency: I eat a massive amount of protein first thing in the morning to prevent cravings later in the day. Typically I have a shake, and either an omelet or a few hard boiled eggs.

I snack...a lot: I graze throughout the day. Rarely to I eat a big lunch, and if I do its normally a salad. (Which has been happening more frequently due to work changes)

Post Work Out: Depending on when I workout I have 20g of protein via shake....

Dinner: I tend to go big, a few servings of meat, sometimes eggs added for glory, at least a 4-5 servings of veggies.

Water: I drink water at a craptastic rate...all day

Coffee: I try to limit to 2 cups a day... 

When I break my rules:
Distance Running: I increase carbohydrate intake for any run over 9 miles.
Cheat Day:  I go insane (limit to one meal rather than a day typically)
Discipline Slip Up: Sometimes, I just dont follow through....*last week I took a few days off and I suffered for it greatly on my runs.




Check these sites out:
http://www.theironsamurai.com/2011/12/21/calories-in-calories-out-fact-or-fiction-redux/
http://www.zonediet.com/ (Thanks Coach Ross...http://www.revelationstrength.com/)
http://www.drsears.com/
http://thepaleodiet.com/
http://www.dadamo.com/

10/1 MJVE workouts

I ended up only running 12 miles Sunday. It was rough because I ate like crap all last week. I am back on a strict healthy eating plan for the next month. I'd like to strip down a little weight before the marathon (lighten the load). This is my second phase of gym jones programming and I've started to add some additional strength movements because my form has drastically improved. All the weight from my previous cycle has gone up by 10-30# depending on the movement, combination of movements in the programming (I.e. OHS paired with push ups etc), and frankly the level of intensity I bring with me I the gym. (Which fluctuates on mood...hence using this forum for motivation)

3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 35#
3x5 OHS @ 45# BB
3x20m Walking Lunge
Then:
OHS @ 95# +
Push-up with feet on Box (i.e. 10" platform)
30-20-10 reps of each
Then:
"Treadmill Drill"
8 min Run @ Speed 6.5
2 min Rest
Then, Immediately:
45sec Run @ Speed 7.0/Incline 15.0 (or max) + 30sec Rest
6 Rounds (i.e. 6 total intervals with 30sec Rest between each)
Then:
Cool Down

***OHS had a 30# increase from last time I executed this workout....just 30 days ago....

Recovery day:
90:00 run @65% MHR

Warm up:
50 push ups
50 pull ups
Skill:
Practice muscle up technique
Then
100x Perfect Deadlifts @ 225#
Then:
5 x 5minute Rounds on Stepmill or Treadmill
Hard Pace (i.e. 90%)
Rest 1 min between each round
Then:
Cool Down

***I will never mock anyone doing the stepmill ever again...I almost up-chucked all over the old lady next to me.

Recovery day:
Run @ 65%MHR

3x5 Wall Squat
3x10 Squat
3x10 OHS @ 45#
3x5 Jump Squat
Then:
10x Push Press @ 2 x 25# DB (Pause at top) +
2 min Run @ 90-95% MHR (i.e. Hard) +
2:00 minute Rest
Five Rounds
Then:
50x Pull-up
50x Push-up
Then:
4x (30sec Work/30sec "rest") Squat
"Rest" is in Low Squat Position
Then:
300sec FLR

Week of 10/1/12, MPM

Workouts This Week: Starting a 2 week stamina cycle... my favorite of all cycles...

WO1:
(1) 15 min. run in 25# vest
(2) 10 Rounds, every 90 seconds
      3x Curtis Ps (45/65), 20x Step-ups, 3x Pull-ups
(3) 30 min. run in 25# vest or IBA
Every 800m minutes do: 5x Burpees
(4) 15 Rounds
10x Sandbag Back Squat (60#), 4x Sandbag Getups - Alt Shoulder each Round (60#), 60 seconds rest

WO2:
(1) 12 Rounds in 25# vest
50x Step ups, 200m Run, 10x Situps

(2) 12-11-10-9-8-7-6-5-4-3-2-1
Back Squats (115#), Scotty Bobs (25#) - each pushup = 1 Rep, GHD situps, KB Swings x2 @ 20kg

WO3: 
WU: 4 Rounds
5x KB Military Press (8/12kg)
5x KB Front Squat (8/12kg)
5x KB Hinge (8/12kg)
10x Situps
Lat + Pec Stretch
(1) 6 Rounds
     2x Push Press - hard but doable, 3x KB Bent Over Row (24kg), Pigeon Stretch
(2) 6 Rounds
     2x Squat Clean - hard but doable, Pigeon stretch
(3) 6 Rounds
     4x Box Squat - hard but doable, 2x Box Jumps (30”), Hip Flexor Stretch
WO4:
Repeat Workout 1

Throughout the week, stretch, yoga, etc.  These workouts are typically between 60-90 minutes, and can be pretty brutal if you don't hydrate, eat, rest and perform mobility.  I am going to do it Monday, Tuesday, rest Wed. (by rest I mean Yoga and stretching/light running), Thursday, Friday - weekend for rest and mobility.  One thing I have found is that if you don't add in serious mobility training like Yoga or some solid stretching at least, you will either get hurt or hit a plateau because of lack of flexibility for some of these exercises.  Thoracic Spine Mobility, Hip Mobility and Shoulder Mobility are my personal focus right now.   

9/30 Weekly Workouts

WO1:
Warm Up:
Pull Ups, Push Ups, Air Squats
5:00 Run
Strength:
Work up to Bench Press 1RM < 15:00
Then:
AMRAP 20:00 (As Many Rounds As Possible)
 -500m Row (Sub Stationary Bike if no rower available @ 1KM Distance/ with difficulty above 10)
 -5 Push Press @ 60-70% 1RM
 -10 Pull Ups
Cool down:
15:00-25:00 Run

WO2:
Warm Up:
Kb Complex:
--8 reps each direction/arm of:
--around the world
--figure 8
--combat lunge
--overhead lunge
--goblet squat
--halo
Then:
10/1/5, 9/2/5, 8/3/5....1/10/5
KB Swing @ 53# minimum (sub DB if KB Unavailable)
Burpee
Strict Pull Up
Then:
15-20:00 Bike

WO3:
Warm up:
3x5 wall squats
3x10 squats
3x10 push ups
Then:
3x8 Back Squat @ 65%/75%/85% 1RM
Then:
30:30s (30 seconds of work: 30 seconds of "rest")
--Double Sots Press @ 10-35#DB : "rest" in overhead position
--Jump Squats @ 15#DB: "rest" in deep squat
--Push Up: "rest" in plank
--Knees to Elbow: actually rest
4 Blocks with 1-2min rest between blocks
Cool Down;
15:00 Run

9/29 For your information...

Some of the other gentlemen with whom I have been working out with will be contributing their weekly programming and additional resources. Any time you see posts from an additional contributor they will include the date, their initials, and their programming. Pretty straight forward.

For the folks that have been following my weekly workouts, they will still be published every Sunday.

Thanks,

MJVE

week of 9/23, MPM

MPM on new focus:

Just getting back from a month long span of 0 workouts, I am starting from scratch.  I am going to pulling my workouts from a combination of military athlete (right now a Big-24 strength session for 2-3 weeks), testosterone nation, some good old triathlon bricks and historically ass-kicking workouts when I feel extra "sassy".  


Some interesting articles to read if you have a minute: 
In case you haven't sweat enough at the end of your workout, and find your balls on the way to the locker room...
http://www.t-nation.com/free_online_article/most_recent/brutal_complexes

This ones for Mike: 
http://www.t-nation.com/free_online_article/most_recent/5_tips_for_a_bigger_badder_overhead_press

As for my workouts this week:

Monday: 
Warm-up:
3 Rounds
5x Hang Squat Clean (45/75)
5x Push Press (45/75)
5x Back Squat (45/75)
3x Walking Lunges (12/16)
Instep Plus Stretch
(1) 8 Rounds - 3x Box Squat - increase load until 3x is difficult but doable; Hip Flexor Stretch
(2) 8 Rounds - 2x Craig Special - increase load until 3x is difficult but doable; Pigeon
(3) 8 Rounds - 5x Walking Lunges - increase load until 5x is difficult but doable; Foam Roll Back

Tuesday:
Warm-up:
4 Rounds
10x Air Squats
5x Bench Press F:45/55/65/75//M:75/95/115/135
5x Seated Military Press (8/12)
3x Pull-ups
3x Floor Slide
8 Rounds - 3x Bench Press - increase load until 3x is difficult but doable; Instep +
8 Rounds - 3x Weighted Pull-ups - increase load until 3x is difficult but doable; Foam Roll Legs
8 Rounds - 3x Military Press - increase load until 3x is difficult but doable; Pigeon

Wednesday: 
(1) 1000 m Row 
      7 x muscle up
     15 x Clean and Jerk (BW)
(2) 300 workout
25 pull-ups
50 deadlift @135#
50 pushups
50 box jumps
50 floor sliders @135# 
50 single arm clean and jerks @ 36kg
25 pull-ups

Thursday:
Warm-up:
3 Rounds
5x Back Squat (45/75)
5x Hang Squat Clean (45/75)
5x Push Press (45/75)
3x Walking Lunges (12/16)
Instep Plus Stretch
8 Rounds - 3x Box Squat; Hip Flexor Stretch
8 Rounds - 3x Craig Special; Pigeon
8 Rounds - 3x Walking Lunges; Foam Roll Back

Friday:
Warm-up:
4 Rounds
10x Air Squats
5x Bench Press F:45/55/65/75//M:75/95/115/135
5x Seated Military Press (8/12)
3x Pull-ups
3x Floor Slide
8 Rounds - 3x Bench Press; Instep +
8 Rounds - 3x Weighted Pull-ups; Foam Roll Legs
8 Rounds - 3x Military Press; Pigeon

Saturday: 
Bike @ >90 RPM for 30 minutes
Run 10 K
Stretch/roll the shit out of your low back, glutes, hammies, quads.
Yoga... I don't know if we'll have time....

Sunday: 
Rest and watch football like a man... and cheer for the Giants, because 1. they are awesome, and 2. everybody should hate the Eagles.

9/27 Having a busy schedule is a rubbish excuse

Many of my friends have a family or they are just craptastically busy.  This means that an hour of free time becomes sacrosanct and the thought of working out for that hour is completely disregarded. So here are some thoughts:

Simple Article for New Padres....pretty straight forward.
http://artofmanliness.com/2012/09/26/fitness-for-new-fathers-how-to-avoid-being-a-fat-dad/

http://artofmanliness.com/2008/06/04/perparations-for-fitness-routine/

Ultimately there is no way to "cut corners" when it comes to fitness. If you want to be in shape you need to work out, period.

Some of these concepts are so simple that they are down right stupid. But the fact remains a little bit of discipline will prevent you from becoming a fatty. If you don't have time to hit the gym, and are hesitant to purchase a couple of kettlebells (honestly, go buy KBs 2x 53# and you are pretty much set for life), follow this simple plan to get in your 15-20 minutes of exercise a day. These could also be completed in a hotel room whilst traveling for work. Intensity will be the key.

Adjust hand position on push ups to engage different muscle groups. Also, remember to keep your core as tight as possible while executing any movement. This protects your lower back and also strengthens your core.

WO1:
-100 Push Ups
-100 Air Squats
-100 lunges
-100 sit ups

WO2:
-50 Burpees
-100 Squat Jumps
-100 split jumps
-100 Yoga Squats

WO3:
-100 Dive Bomb Push Ups
-60 V-Sit Kick outs
-60 Push ups
-100 Squats

WO4:
-100 Push Ups
-200 Squats
-300 Split Jumps

WO5:
-10/1, 9/2, 8/3....1/10 Reps of a combination of any of these pairs:
Burpee, Push Ups
Mountain Climber, Push Ups
Squat Jumps, Push Up
etc

Week 9/23 personal workouts and notes

So I'm going to use this to track an manage my own workouts as well:

WO2
Warmed up
Push ups
Pull ups
Squats
100 pull ups
25 TGU
100 push ups
25 TGU
100 squats
25 TGU
100 sit ups
25 TGU
then:
Run 20:00

WO2
warm up
15 wall sqt
30 GS @ 35#
10 FS @135#
Then:
10 FS @ 155#
5 FS @ 225 #
2 FS @ 245# (bailed on first rep...completed second)
15 FS @135# (punishment for bailing)
Then:
5 lunges @ 30# DB +
5 push press @ 30# DB
60 rounds (300 reps) (was 400)
Then:
Over head farmers walk (snatch grip) ladder
10 meters @ 45/65/95+
6 OHS @ each length
10 rounds
Then:
Snatch to OHS 3x3 @ 95#
2 rounds

Performance notes:
I was suppose to hit 400 reps for push presses and lunges. But bailed because I was getting more bored than anything else. OHS/ snatch work was my immediate go-to. I kept weight light because this technically constituted skill work whilst adding fatigue to the shoulders which I was already building with the DBPP. The over head farmers walk were added because I felt like I cheated my lower body. In all this quickly went from a soul crushing session of legs to a glorious technique blow out that filled my naughty bits with happiness. Also, as a note breath control with weight overhead has drastically improved....especially while doing OHS.

WO3 9/25
Bike 90:00 @ 65-75% effort

WO4
3x5 wall Squat
3x10 Squat
Then: (all mvt. To be unbroken. I.e. no brakes or resting)
30x OHS @ 45# +
30x Floor Wiper @ 95-135# +
40x Front Squat @ 65# +
40x Knees To Elbows +
50x Back Squat @ 95# +
50x Sit-up +
60x Goblet Squat @ 60# DB +
60x V-sit Kick out
Then:
20 minute Treadmill @ Easy Pace

Notes: added OHS for strength, hit 175#. Room to grow but that is 75% bw and I feel good....for now

Thursday:
Rest

Friday:
Mobility

Saturday:
10-20 minute Run @ Easy Pace
Then:
Strength
2 DL @ 315# +
5 Push Press @ 115#
7 Rounds
Then:
5x5 Hang Clean + Jerk @ 135#
Then:
Snatch Grip Push Press
4x10 @45/65/95/115
Then:
6x (30sec Work/30sec Rest) Run @ HARD PACE
Three Blocks, Rest 4min between each
Then:
10-20 minute Run @ Easy Pace

Notes:
DL went up smooth, felt like I had solid technique. Three Blocks or Three Rounds of 30:30 sprint is what absolutely killed me. I did the first block at 2% grade @ 12.5mph, second block @ 10% grade @ 9.5 MPH, and third block @ 15% grade @ 8mph. "Rested" in plank position because anything else made me want to vomit my lower intestine.

Great week of work

Resources

These workouts are designed to build power and endurance. If the load or volume is too easy or too difficult then adjust the load/volume to meet your needs. Be smart and scale as required. If you are leaving any of these workouts with plenty of energy and you are not smoked; then you clearly are not training with any sort of intensity and should go find your balls....because you clearly left them somewhere. You should take minimal amounts of breaks throughout these workouts to maintain elevated HR.

Why only 3 workouts....frankly 3 power endurance workouts a week is a lot of volume. These should be incorporated with 2 days of "active recovery", i.e. 30-60 minutes of low intensity sort of exercise. Run at 60-75% MHR, or Yoga, or just solid mobility. Whatever you want frankly.

The question of equipment: I don't have 'x'. If you don't have a piece of equipment then find an alternate. I.e. DB swings as opposed to KB swings. DB snatch to KB snatch. Or you could go out and buy a 1POOD (53lb KB) for relatively cheap. 53lb KB is considered to basic load for any sort of movement, and if you are actually working out you will "grow into it" relatively quickly. You can find a solid inexpensive KB from http://www.muscledriverusa.com/.

Some general rules to follow:
Start light, with higher reps focusing on proper form adding weight once you get the technique down.
Finish your reps.
Do no harm
Go deep on squats...anything else is just uncivilized
**Training is designed to prevent injury...not cause it...dont be a complete idiot.
If you are unsure what something is google it, if you dont know how to do that then go walk off a cliff

Here are some videos for some movements:

Clean - http://www.youtube.com/watch?v=wSm8XMlo198&playnext=1&list=PLB05D9BEC1A6C2C08&feature=results_video
Back Squat - http://www.youtube.com/watch?v=8OqiAsXtKKY&feature=share
Front Squat - http://www.youtube.com/watch?v=chKogKVJB8M
Push press - http://www.youtube.com/watch?v=HoTURFQgP8U&feature=plcp
Dead Lift - http://www.youtube.com/watch?v=pjBI9qxibTc
TGU -http://www.youtube.com/watch?v=t-ymPDhyPxg
KB Swing - http://www.youtube.com/watch?v=tVEReOq5Jgs&feature=related
KB Snatch - http://www.youtube.com/watch?v=9FrUqUPO284
KB Clean - http://www.youtube.com/watch?v=oPWw1pFm34g

9/23 power endurance workouts

WO1:
Warm Up - Something with legs easy
Then:
Work up to 1RM DL in < 15 minutes
Then:
10 x DL 135#  +
7 x Push Press @ 35# DB +
5 x Dip
10 Rounds
Then:
15:00 Row or Run

WO2:
Warm Up:
3x10 Shoulder Dislocates
3x5 Wall Squats
3x10 Air Squats
Then:
Work up to 1RM OHS in < 15 minutes
Then:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 OHS @ 45# (FOCUS ON DEPTH)
Then:
20:00 Bike

WO3:
Warm Up w/ 5:00 Row
Then:
Work up to 1RM Squat (your choice FS/BS) <15 minutes
Then:
10 Pull Ups +
10 Squat Jump @ 10#DB +
10 Split Jump @ 10# DB +
10 Push Up +
10 Sit Up
10 Rounds
Then:
Cool down with heavy hip mobility

Previous Weeks Work

9/16
WO1:
Warm up with 2 mile run,@ pt test effort
Strength:
Build to push press 1 rep max (in less than 17 minutes)
Endurance:
As many rounds as possible (AMRAP) in 25 minutes of:
5x pull ups
10x push ups
15x sit ups
20x squats

WO2:
Warm up with
500 or 1000m row @ easy pace
Strength:
Back squat 2-2-2-2-2 go heavy (do not substitute front squats....to ensure depth place ball under ass, also keep core engaged, and drive knees out)
Endurance:
Row 250m
Lunge 20m @ 25lb DB
8 rounds

WO3:
Warm up with 15:00 bike
Strength:
Sumo deadlift high pull 3x8 @ 100+ #'s(warm up with a 45#barbell then add more weight this is one of the exercises we did with sparrows dozens @ Bragg)
Endurance:
3:00 bike @ 90% max heart rate (i.e. sprint)
5 x max height jumping squats
10x kb or DB swings @ heavy weight
10x max height split jumps
5 rounds

9/9
Conditioning:
100 pull ups
25 turkish get up (TGU) @ 25 lbs
100 push ups
25 TGU
100 sit ups
25 TGU
100 squats
25 TGU
Row or bike at 90% max heart rate 2:00 min 2:00 steady pace for 18:00-24:00min
Cool down...


Strength:
Warm up: practice squat form
Front squats
2-2-2-2-2 go as heavy as possible build weight as u go.
Conditioning:
BW bench/burpee
10/1, 9/2, 8/3, 7/4 ....1/10


Final:
"Filthy 50"

8/26
Workout 1:
Strength Movement:
Body Weight Squats (Your choice of back squats (BW) or front Squats (@ 50-75% BW)) 10/9/8/7/6/5/4/3/2/1  (No more than 45 second brake between sets)
*I suggest using something under your ass to ensure you are going down far enough

Conditioning:
For Time:
100 Lunges (@ 25lb Dumbbell or KB)
100 Push Ups (If you cruise thru your first 50 elevate you feet on 10 in box)
100 Sit Ups (Or for a more Advanced Option check out Floor Wipers: http://www.youtube.com/watch?v=kcNGCG2L0OA)
Recovery:
Roll
Pigeon Stretch

WO2:
Str:
Dead Lift 5 x 5 (should be heavy....HOWEVER....better to do them correctly @ a lighter weight: http://www.crossfit.com/cf-info/excercise.html scroll down to the Olympic Lift Section and click the Deadlift Video)
Conditioning:
Fran (For Time)
21-15-9
Truster
Pull Ups

WO 3:
OHS 7x2 @ 60-75% 1Rep Max
Conditioning:
Bike/Run/Row: For time
5K Bike
800m Run
800m Row
3K Bike
400m Run
400m Row

Recovery:
Vomit.