Workout: DB Bulgarian Split Squats 5 x 5 ea. leg Work your way up to a heavy set of 5 with 2 DB, then complete 5 sets at that weight. Try using the 2 DB’s first. If balance is an issue use one DB and hold the rig for assistance.
Metcon: 5 x 3 minute rounds Each round you have 3 minutes to complete: 500 Row/ Max rep wall balls. When the 3 minutes start get through the row at a quick pace than complete as many wall balls as you can in the time that is left. After each 3 min round take 90 seconds to rest.
Some of you crazy mother fuckers requested the 10×10 Back Squats again. A couple of those crazy mother fuckers are women, that’s fucking awesome. Be my guest! Maybe add 5 lbs from last week, then fuckin crush it! It’s nice to hear when you guys ask for more instead of bitching. Actually it’s delightful!!
Workout: A. Every :90 for 5 sets 2 Hang squat snatches (increase ea. set)
B. Every :90 for 3 sets 3 OHS (weight you finished with “A”, no increase)
C. Max height box jump
Metcon: Row 1,000 meters Then, 5 rounds of: 15 Hip extension 15 GHD – sit up 5 Thruster @135/95 Row 1,000 meters *** For hip ext. you can substitute, Superman’s, Good Mornings, light KB Deadlift, or Reverse hyper. For the GHD sit ups you can substitute, Ab Mat sit ups, Toes to Bar, Knees to Elbows, or Crunches. For the Row you can substitute 60 Cal Bike, 1,000 meter ski, or run 800 meters.
That’s Greg having lunch. Looks like a turkey and cheese wrap with mustard and a pretzel rod that looks very “sus” to me, not to mention the rest of the pretzel bag on top of the Wrapper. Let me just preface this by saying, Greg and Mercy did amazing this morning. They were the only two that showed up to run when everyone else pussed out. Listen, there’s nothing wrong with having some carbs. If you’re going to have carbs you can’t be cheating and having shit the rest of the day. I’d rather you tried to have no carbs at all so that when you do have them, it’s not so bad.
This is Mercy’s empty bowl of cereal. Yes, cereal. Again, I’m not saying you can’t have carbs as long as you’re not having them all day every day. If you are eating them on a consistent basis make sure you’re counting your calories. Again, Greg and Mercy did awesome on the run this morning. Why go and eat carbs afterwards when you can stay ahead of the game and have meat after you workout? The idea is to keep your insulin lever consistently low all throughout the day, eating carbs all day doesn’t help with that situation. I have a question. Do you eat carbs based on some research that carbs are good because it makes you feel better that you can’t stay away from carbs, or do you eat them with a plan in mind? Why eat them? Are you starving? Do you have low blood sugar? Can you not workout without any carbs in you, or do you just have an issue with not eating them? Why not just eat meat? Meat is good. Meat is tasty. Meat is healthy. Meat is delightful. Eat meat!! BTW, I love Greg and Mercy to death!
Run 1 mile rest 2 minutes Run 400 rest 1 minute Run 400 rest 1 minute Run 400 rest 1 minute Run 400 rest 2 minuites Run 1 mile
This doesn’t have to be more than 70% on the mile runs, maybe a little faster for the 400’s. This is for the people that smoked their legs from the 10×10 squats. If you didn’t do the squats then you should be going much faster 80-90%. Remember, no heel striking! We land on the ball of our foot, pulling your heel up with your hamstring, while leaning forward the whole time. The faster you pull your heels up to your ass and the more you lean forward, the faster you run. We don’t lean from our hips, we lean from our ankles. Try and shoot for some good times, don’t just dog the runs the whole time. Take note of your time, try and keep your 400’s around the same time. Oh, and eat well. Eating well helps with your runs also
Workout: A. Every :90 for 6 sets 1 Hang clean + 1 Hang clean thruster (Increase each set)
B. Every :90 for 4 sets 2X’s Bear Complex (using the weight you finished with from A for all sets)
Metcon: 5 Rounds for time: 20/15 Cal Bike 10 Devil’s Press 50/35. (this is a Burpee and double dumbbell snatch. This is not a double dumbbell swing) C’mon man. You don’t push weight away from you to try and ultimately get it overhead. You keep the weight as close to your body as possible. Right, this is simple physics. Why would you try and carry or get something overhead while pushing the object away from you? Would you carry a 20lb Thanksgiving Turkey with your arms extended, or would you keep it close to your body? Make shit easier, not harder. Keep the dumbbells closer to you and drive the weight with your hips! What makes more sense, using your arms to pull the weight or driving the weight up with your legs and hips? Do you see MLB pitchers throw with their arms first or their bodies? C’mon man, think about this shit, don’t just do it. Think about what makes sense. Sprint through this shit, it’s less than 10 minutes long, and for Christ’s sake, eat well!!
Workout: Bench Press 5 x 3 (3 seconds down, quick lockout) It’s important that you press out quickly and the slow eccentric movement.
Metcon: 1,000 meter row Then, 5 Rounds of: 25 Sit ups 15 Pull ups 7 Push Jerks @135/85
Let’s talk nutrition for a bit. First, how’s everyone doing with their nutrition? There’s been a lot of inquiries regarding what people are eating and how to drop weight, which I assume is because it’s summer time and instead of eating well throughout the year, it’s easier to just eat well when there’s a reason, which brings me to the point of this. It’s not what you eat. You know what to eat, meat and vegetables. That’s it, meat and vegetables, very simple! Here’s what it is. You need to make a decision about what is more important to you, eating shit or looking good. If you are able to look good while eating shit, God bless you. Most of us have to work at it. If you’re one of these people you need to focus on what’s important to you. Is it more important to consistently cheat and keep fucking up or is it most important to not look like crap? Figure this out and stop focusing on what you can and can’t eat, that’s the easy part! Make a fucking decision and stick to it, period!
Workout: Back Squats are not over. Some of you owe me another 20 reps cause you been pussin out for the last 8 weeks. I’ll tell you what though, how about we skip the 20 reps and you do this one? Back Squat 100 reps 10 x 10 with a partner (100 reps each.) Your only rest is when your partner does his/her 10 reps, then you go right to the bar. Do this at 65% of your 1 rep max. If you’re not going to do the 65%, don’t bother doing it at all, just go home. This is the whole workout. You’ll understand why if you actually do it correctly. If you have anything left afterwards, you can do 20 on / 10 off Bike for calories for 10 rounnds. If by then you aint fucked up, somethings wrong. I’ll tell ya what that is. It means you aint trying one bit.
Workout: Bench Press 5 x 5 Start at 50% and build each set. Focus on using your legs and lats. Move slow and controlled on the way down and quick on the way up. Make sure to touch your chest with the bar and no bouncing. then… 50 Barbell curl @ 55/35 lbs. Slow and controlled, no rocking. 50 straight reps. You can rest as needed without returning the bar to the rack. Get the 50 reps done as quickly as possible
Metcon: 10 Rounds Row 300/250 meter sprints!!! 45 seconds rest between sets These are all out sprints. Get your strokes per minute around 35. Earn your rest!
It seems to be when some of you injure yourselves you’re not letting your body rest properly. Instead of resting, you keep training using the same body part that’s injured. Not only using the same body part but never actually taking any measures to mitigate injury again. That’s just crazy, take it from me, it’s crazy. I’m not saying don’t train by any means. All I’m saying is take care of yourself. Modify the workout so you aren’t using the body part that’s healing in the workout. A lot of times injury can be avoided by being flexible. Do you even take time to stretch every day? Stretch man! It’s not that difficult. Take the time to get into a routine of stretching before you go to sleep. You can’t be walking around like a ball of tight rubber bands and think that’s ok. It may be alright for people that don’t do shit, but not for people that are asking their bodies to perform in the gym. Even people that don’t do shit shouldn’t avoid stretching. Think about sitting at a desk all day while your hips are getting tighter and tighter every day and then going to the gym and trying to squat! That’s just absolute ludicrous. It takes 20 minutes a day to stretch. Get yourself a routine and do it every night, then one day you’ll wake up feeling good. But stop the silliness of training through injuries. You ain’t doing your body any good and you ain’t going to come out on the other side stronger, just hurting more.
