I KNOW IT’S REALLY EARLY FOR ME TO SOLIDIFY THE PLANS FOR THE JULY 4TH PARTY BUT I THINK WE HAVE.
IF I SENT AN EMAIL ALREADY ABOUT THE PARTY THEN THINGS HAVE CHANGED, IF I WAS JUST DREAMING THAT I SENT AN EMAIL THEN THIS IS ALL NEW TO BOTH OF US.
THE PARTY WILL BE ON THE 29TH OF JUNE AT 4PM AT JORDAN’S HOUSE, THE ADDRESS WILL BE IN THE GYM OR TEXT ME.
KIDS ARE INVITED ALSO, I BELIEVE JORDAN ALREADY GOT A LIFEGUARD FOR THE KIDS SO YOU CAN JUST THROW THEM IN THE POOL AND NOT WORRY.
AS USUAL THERE WILL BE A FIREWORK SHOW ONCE THE LIGHTS GO OUT, SO BRING YOUR

LIFT:

BACK SQUAT
ADD 5 LBS FROM THURSDAY
IF YOU ARE NOT ABLE TO PERFORM ALL 20 REPS WITHOUT RETURNING THE BAR THEN KEEP TRYING THE SAME WEIGHT.

WORKOUT:

12-9-6
MUSCLE UP
CLEAN AND JERK @185/115

24-18-12
BIKE FOR CALORIES

I KNOW I HAVE MENTIONED THIS IN THE PAST BUT THERE IS NEW NEWS THAT I HAVE TO SHARE WITH YOU.
I ONCE TESTED OUT IF A CALORIE IS REALLY A CALORIE AND IS SO IT SHOULDN’T MATTER WHAT YOU EAT AS LONG AS YOU STAY WITHIN YOUR CALORIC RANGE TO LOSE WEIGHT.
I ATE SHIT FOR 30 DAYS AT 2400 CALORIES A DAY, NOT DEVIATING FROM THAT 2400, NO MORE NO LESS EVERYDAY FOR 30 DAYS.
I ALSO DID MY BLOOD WORK BEFORE AND AFTER THE 30 DAYS AND …  I LOST 10 LBS AND MY BLOOD WORK STAYED THE SAME.
SOMEONE ACTUALLY FOLLOWED WHAT I DID AND LOST 50 LBS IN 8 MONTHS FOLLOWING THIS EXACT LOGIC.
SO, MAYBE A CALORIE IS A CALORIE AND IT REALLY DOESN’T MATTER, WHO KNOWS, BUT I DO KNOW IT WORKED FOR MYSELF AND THIS OTHER GENTLEMAN.
SO MAYBE GIVE IT A GO, GET YOURSELF THE MY FITNESS PAL APP AND PUNCH IN EVERYTHING YOU EAT AND DON’T GO OVER OR UNDER YOUR CALORIE ALLOTMENT FOR THE DAY.

LIFT:

BACK SQUAT
20 REPS ADD 5 LBS FROM THURSDAY

WORKOUT:

25-20-10
DEADLIFT @225/135
50-35-20
WALL BALL @20/14

WORKOUT:

RUN 800
50 BACK EXTENSION OR GOOD MORNING W/ BAND
50 GHD SIT UPS OR CRUNCHES
RUN 800
50 BACK EXTENSION OR GOOD MORNING W/BAND
50 GHD SIT UPS OR CRUNCHES
RUN 800
50 BACK EXTENSION OR GOOD MORNING W/BAND
50 GHD SIT UPS OR CRUNCHES
RUN 800

CONGRATS TO EVERYONE WHO ACCOMPLISHED “MURPH” ON MEMORIAL DAY:

YOU CAN CHOOSE TO SIT ON YOUR ASS AND DO NOTHING ON MEMORIAL DAY OR YOU CAN CHOOSE TO PAY HOMAGE TO SOMEONE WHO SACRIFICED IS LIFE FOR US.  RESPECT TO THOSE WHO CHOSE THE LATER.

LIFT:

DEADLIFT

5 REP EVERY 75 SECONDS
FOR 5 SETS TOTAL

WORKOUT:

100 DOUBLE UNDERS
21 SNATCH @135/95
21 HSPU
100 DOUBLE UNDERS
15 SNATCH @135/95
15 HSPU
100 DOUBLE UNDERS
9 SNATCH
9 HSPU

MEMORIAL DAY HOURS:
8 AND 9:30AM CLASSES
THERE ARE TWO CLASSES TODAY

THE SHIRTS WILL BE AT THE GYM BY 7:30AM, YOU’LL HAVE THEM FOR THE DAY.
THE SHIRTS ARE $20 EACH
PLEASE HAVE THE MONEY WITH YOU TOMORROW.

THERE IS A DESIGN ON THE BACK BUT IT TOOK ME AN HOUR TRYING TO GET THIS PICTURE UP ON THE SITE SO YOU’LL HAVE TO SEE THE BACK DESIGN IN PERSON.

PLEASE SHOW UP ON TIME FOR THE WORKOUT.

NOW FOR THE WORKOUT:
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
AS I HAVE SAID BEFORE THE IDEA IS TO DO THE WORKOUT IN AROUND THE SAME AMOUNT OF TIME AS THE PROS DO IT.
THE PROS WOULD TAKE AROUND 35 TO 45 MINUTES, THIS IS WITH THE VEST.
MODIFY THE WORKOUT SO YOU CAN FINISH IN THIS TIME ALSO, I DONT SAY THIS TO RUSH YOU.

I TELL YOU THIS BECAUSE IT KEEPS THE WORKOUT MORE INTENSE, IF YOU KEEP STOPPING AND RESTING YOU’RE MAKING THE WORKOUT LESS INTENSE.

ALSO, AND THIS IS A BIG ALSO.  PLEASE BE AWARE OF YOUR RANGE OF MOTION.  IT IS MUCH BETTER TO DO THE WORKOUT WITH MODIFICATIONS AND FULL RANGE OF MOTION THAN TO USE NO MODIFICATIONS AND DO HALF REPS.
YOU’LL GET A MUCH BETTER WORKOUT IF YOU DO FULL RANGE OF MOTION ON EVERYTHING YOU DO.
THIS MEANS:
1.  ON A PULL UP YOUR ELBOWS ARE FULLY EXTENDED AT THE BOTTOM AND YOUR CHIN IS OVER THE BAR AT THE TOP.
2.  PUSH UP MEANS YOUR QUADS AND CHEST TOUCH THE FLOOR AT THE BOTTOM AND YOUR ELBOWS ARE FULLY EXTENDED AT THE TOP
3.   AND FINALLY AIR SQUATS, I’VE SEEN SOME CRAZY AIR SQUATS IN MY TIME BUT THERE SUPPOSED TO BE DONE
WITH YOUR HIP CREASE BELOW THE TOP OF YOUR KNEE AT THE BOTTOM AND YOUR HIPS, KNEES AND ANKLES EXTENDED ALL THE WAY AT THE TOP.
TRY IT, I GUARANTEE YOU WILL FEEL SUPER SORE TOMORROW

LIFT:

BENCH PRESS
4 REPS EVERY 75 SECONDS
3 SECOND ECCENTRIC 1 SECONDS CONCENTRIC
SUPERSET WITH MAX REP PUSH UPS
7 SETS TOTAL

WORKOUT:

21 – 15 – 9
POWER SNATCH @115/75
OVERHEAD SQUAT @115/75
RING DIP

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

3 ROUNDS
ROW 500
20 DEFICIT DEADLIFTS  @225/135
10 HANDSTAND PUSH UPS
5   MUSCLE UPS

WORKOUT:

RUN 400
50 TOES 2 BAR
50 SWINGS @70/55
50 REVERSE HIP EXTENSION
50 WALL BALL
RUN 800
50 WALL BALL
50 REVERSE HIP EXTENSION
50 SWINGS
50 TOES 2 BAR
RUN 400

LIFT:

THRUSTER
2 REP EMOM
185/115

WORKOUT:

800 M RUN
15 GROUND TO OVERHEAD@165/115
15 BOX JUMPS @34/24
800 M RUN
15 GROUND TO OVERHEAD
15 BOX JUMPS
800 M RUN

I NEED TO HAVE THE ORDER FOR THE MURPH SHIRTS IN ON MONDAY THE 20TH SO IF YOU DIDN’T GET A CHANCE TO FILL OUT THE PAPER AT THE GYM MAKE SURE YOU SHOOT ME A TEXT WITH YOUR SIZE.

WE’LL BE HAVING TWO CLASSES ON MEMORIAL DAY THE 27TH:
8AM AND 9:30AM

LIFT:

20 REP SQUAT
ADD 5 LBS FROM THURSDAY.
IF YOU DON’T MAKE THE 20 REPS YOU TRY AGAIN THE NEXT TIME WITH THE SAME WEIGHT.
WHICH WILL UNDOUBTEDLY HAPPEN.

WORKOUT:

20 SECONDS OF WORK AND 10 SECONDS OF REST
EACH EXERCISE IS 4 MINUTES LONG
BIKE FOR CALORIES
PUSH UPS
PULL UPS
AIR SQUAT