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.