M.E. Back Squat 5-5-5-3-3-3
Rest 5:00
Total Reps on each of following three work periods of burpee pull ups?
3:00 WORK
-1:30 RI
2:00 WORK
-1:30 RI
1:00 WORK
M.E. BACK SQUAT 071410
M.E. HANG POWER SNATCH 071210
M.E. Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
5 Rounds for time:
5 Toes to Bar
10 DB Snatch (5/5)
15 Push Ups
DB Loading is 25% of body weight
M.E. SUPINE BENCH 070910
Call it what you want. It’s just the way we are suppose to eat.
M.E. Supine Bench 3-3-3-1-1-1
Rest 5 Minutes
Your Time to Complete
7 Rounds of
~ Hang Clean & Jerk x 2 Reps (Loading 60kg/30kg)
~ Clapping Push Up 4 Reps
~ Strict Pull-ups 6 Reps
~ Box Jumps 8 Reps
~ AB Mat Sit ups 10 Reps
M.E. ZERCHER SQUATS 070710
M.E. Zercher Squat 3-3-3-1-1-1
Rest 5:00
7 Rounds for time:
Dumbbell Power Snatch 10 reps 5/5 side (suggested loading of 20% of bodyweight)
Horizontal Bodyrow 10 repsSingle Leg back extension 10 reps 5/5 side
Dumbbell Power Snatch 10 reps 5/5 side (suggested loading of 20% of bodyweight)
Horizontal Bodyrow 10 repsSingle Leg back extension 10 reps 5/5 side
M.E. DECK CLEAN 070510
The grass fed beef was ready for pick up last week.
M.E. Deck Clean 3-3-3-1-1-1
Rest 5:00
How many rounds can you complete in 15:00?
Overhead Squat 10 (1/2 body wt)
DB Push Press 10 (45% of body wt)
M.E. SUPINE BENCH PRESS 070210
M.E. Supine Bench Press 5-5-5-3-3-3
Rest 5:00
Every minute for 12 minutes:
Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight.
HAND MAINTENANCE THE RIGHT WAY
I’ve grown weak from inferior methods of maintaining a healthy callous.
If you allow your callous to build up and don’t flatten them out with regular maintenance you will most certainly tear on your next go at pull-ups or barbell dead lift.
This is not only a biohazard it’s an embarrassment to your family heritage and shows what a rookie you are.
The pumice stone is okay, but serious hand maintenance is achieved with the battery operated Dremel 750-02. A once per week grinding and you will have the proper amount of callous to stay in the game.
It’s a 120 second task at best. If you have hounds in the house you can file down their claws too.
M.E. ZERCHER SQUAT 063010
Tommy!
M.E. Zercher Squat 5-5-5-3-3-3
Rest 5:00
BAKED BEAN BUBBLE BATH
For Time:
10 Power Cleans (60 kg) 250m Row
9 Power Cleans 250m Row
8 Power Cleans 250m Row
7 Power Cleans 250m Row
6 Power Cleans 250m Row
…… reducing 1rep on cleans each round
1 Power Clean 250m Row
Take all cleans from the deck.
M.E. DECK POWER CLEAN 062810
M.E. Deck Power Clean 3-3-3-1-1-1
Rest 5:00
For Time:
400M Run
50 Double Unders
400M Run
40 Double Unders
400M Run
30 Double Unders
400M Run
20 Double Unders
M.E. STANDING PRESS 062510
[youtube=http://www.youtube.com/watch?v=_FtSP-tkSug&hl=en_US&fs=1&border=1]
Understand the phrase ” movement is lubricant “after viewing this clip. Dr. Toby Scott of ProCare shared THE FUZZ movie with our crew several weeks back. I pushed to FACEBOOK and noted a surge in views!
M.E. Standing Press 3-3-3-1-1-1
Rest 5:00
5 Rounds for time:
Barbell Deadlift 5
Toe-to-the-bar 10
Loading is 1.5 x body weight.
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