In case you don’t know the sign up sheets are at the desk for the Fat Truck.

There’s not a lot of people signed up for the Truck I guess there will be an influx of people on Friday?
Remember this is to find your body fat, this should be really important to us.  We are trying to look a certain way, in order for that too happen we have to shed body Fat.
So I think it’s important to know how much you have to start with, No?
Plus finding out your a Fatter than you thought you were helps motivate you to lose it.

So sign UP!

Skill:

Bench press
Find your 1 rep max

Workout:

18 Min Amrap
Run 400
15 Power Cleans @ 115/75
15 Push Press @115/75

Workout:

10 Rounds
10 Cal Bike
10 Back Squat  @225/155
10 Pull up

Sorry the actual sign up sheets for the Fat Truck weren’t in yesterday but they will be there tomorrow Promise.
If you are new to the gym and don’t know what the Hell I’m talking about with this Fat Truck let me explain.

So Keith is the one who shows up on May 12 and 13th with his truck to take everyones body fat percentage.
If you want to know your’s which I can’t imagine why you wouldn’t want to being that you train so hard and this is a valuable piece of information just write your name down on the sheet to sign up for a time on that Friday or Saturday and wala!  You can find out your Bodyfat %.
This way you won’t have to weigh yourself anymore because once you find out your body fat % you will realize how useless the scale is.  It means nothing compared the the importance of your Bodyfat!
I think it is $80 for one time and $150 for two times.
Let me know if you are interested .

Skill:

Power Snatch
Find your 1 Rep max

Workout:

Run 400
21 Swings @55/35
21 Burpees
21 DragonFlies
Run 400
15 Swings
15 Burpees
15 DragonFlies
Run 400
9 Swings
9 Burpees
9 DragonFlies

Keith is Back!

That’s right, the Fat Truck Dude is back on May 12th and 13th so get your ticket early!
If you paid for the two Dunks just sign up for your second Dunk and he will know you already paid.
If you didn’t just sign up and pay for the single again.
If you didn’t do it last time he was here 2 months ago then just sign up and decide what you want to do with regards to paying him this time.

I will put the sign up sheets on the desk starting tomorrow, make sure you get your spot early and please don’t start crossing out your names 10 times on the sheets.  I hate when there messy.

For those of you that haven’t done this before ya better get super excited, it’s awesome seeing how much fat you lost after two months of eating well and seeing that the scale didn’t change dramatically.
This is the only way to show you how losing Fat is the only thing that matters, not bodyweight.
The idea is to lose Fat and gain muscle.  If that happens how we want it to happen you will not lose much weight on the scale due to the fact that your muscle weight is replacing your fat weight.

NOT because Muscle weighs more than Fat!!  I hate when people say that.
1 lb of muscle weighs the same as 1 lb of Fat so how can muscle weigh more than fat.
Whomever came up with that saying should be Caned

The correct statement is “Muscle is more dense than Fat”
Therefore taking up less space than Fat does.
So 1 lb of muscle is a lot smaller than 1 lb of Fat.

Skill:

Tabata Pull ups
4 Minutes

Workout:

50-40-30-20-10
Row For Calories
10-20-30-40-50
Wall Ball @20/14
For Time

Skill:

5 Sets Till Failure
Side Laterals
Double Kettlebell Press

Workout:

“Jerry”
Run 1 Mile
Row 2K
Run 1 Mile

Skill:

Front Squat
Find Your 1 rep max
Using the normal rep scheme
8,5,3,1,1,1
your first single should be your old max, base your new max attempt on feel.

Workout:

“D.T.”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Skill:

Alternate between Swings and Dips
10 reps of each using a kettle bell that is challenging for 10 reps and if 10 reps on the dip machine are easy then use a weight when you do them.

Complete 10 sets total of each exactly like this:
10 Swings go right into 10 Dips rest 1 minute.
Again when you do the swings you should be putting 100% into each Swing, a lot of you guys are still just pushing with your hips to move the kettle bell or just moving it with your back or shoulders, don’t do that.  You’re going to hurt your back.
HERE’S HOW YOU HAVE TO DO THE SWINGS SO YOU DON’T GET HURT.
PLEASE LISTEN TO ME!
1.  START WITH THE KETTLEBELL ON THE FLOOR ABOUT A FOOT IN FRONT OF YOU.
2.  HINGE YOUR HIPS BACK KEEPING YOUR BACK PERFECTLY STRAIGHT WITH YOUR SHINS VERTICAL AND YOUR KNEES BACK IN THE SAME POSITION THEY STARTED AT.
3.  GRAB THE KETTLEBELL WITH TWO HANDS AND LIKE KEN O BRIEN THE BEST QUARTERBACK WHO EVER PLAYED THE GAME HIKE THAT SUCKER BACK BETWEEN YOUR LEGS KEEPING THE SAME POSITION, ONCE THE KETTLEBELL HAS REACHED FAR ENOUGH BACK BETWEEN YOUR LEGS AND YOUR CHEST IS ALMOST PARALLEL TO THE FLOOR
4.  SQUEEZE YOUR ASS (GLUTES) AND YOUR THIGHS (QUADS) AS HARD AS YOU POSSIBLY CAN.  THE HARDER YOU SQUEEZE THE BETTER THIS IS WHAT I MEAN WHEN I SAY 100% EACH REP.
THE TIGHTER YOU SQUEEZE THE MORE POWER BEHIND THE KETTLE BELL.
5.  ONCE THE BELL HITS PROPER HEIGHT AGAIN HINGE AT THE HIPS AS THE BELL GOES BACK BETWEEN YOUR LEGS AND REPEAT.
LISTEN TO ME!!!  DO THIS IT’S THE RIGHT WAY!!!!  THE ONLY WAY!!!!

Workout:

20 Min Amrap
Run 400
15 Box Jumps @24/20
15 Hang Power Snatch @95/65

Skill:

Overhead Squat
Find 1 Rep Max

Workout:

For a warm  up to Memorial Day Murph we’re going to do Half Murph, use this time to compare to your time later this month when we do Full Murph.

Run 800
10 Rounds
5   Pull Ups
10 Push Ups
15 Air Squat
Run 800

So Every time we do this workout there seems to be some barrier between what I say about doing full range of motion with the body weight movements and half range of motion, lets try and do full range this time.  What do ya think?

Skill:

3 Sets till Failure :

Max Bench Press @135/95
Max Pull ups
Rest 2 Min Between sets

Workout:

15 min Amrap
50 Double Unders
10 Toes 2 Bar
10 Hang Squat Clean @115/75

Skill:

2 Sets of 12 reps each movement
Side laters
Front raises
Rear laterals

3 x 10
Single Kettlebell Presses

Workout:

35-28-21-14-7
Bike Cal
Burpee
Row Cal