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.