Skill:

20 Rep Back Squat
Add 5 lbs from last time unless you didn’t complete all 20 reps

Workout:

“Helen”
3 Rds
Run 400
21 Swings @55/35
12 Pull ups

I’m curious about something.   Do you guys ever come to a screeching halt in your training and ask yourself” am I doing something wrong?”  Why am I not looking the way i want to look?
Or anything to that effect?
Why do I ask?
Well, I would imagine that if you’re not getting the results you want you would start to wonder why right?
So, if this happens let me help you out with the answer.

You’re all training well, cause if it wasn’t I would let you know that you are either training like a lazy ass and need to step it up a little bit or you just don’t really care about your training and that’s not the case with anyone.
So with that in mind, here’s the reason you don’t look like you want to (if this is the case).
It’s your diet!
I’m gonna say for the umpteenth time there is no exercise that gets rid of your gut!
The only thing that gets rid of your gut is proper eating, and even that takes time.  Because you are eating well for a month does not mean that you will be ripped in a month.

It takes time and dedication to get where we all want to be, looking at the scale everyday won’t help that will just drive you nuts.
Here’s the key to looking awesome:
1.  Get on a good eating program and make it a lifestyle
2.  Stay on that good eating program without cheating or falling off
3.  Don’t look back, just make a plan and stick with it until 6 months down the road when you look amazing then you can weigh yourself if you want.
That’s it!

It’s nothing else than what I just said right there.

You can’t out train a bad diet so forget that.

Skill:

Bench Press
Perform 4 Drop sets lowering the weight 3 times each set.
For example
Start at 225 lb till failure then immediately drop the weight to 165 till failure then finally drop the weight till 135 till failure and rest and repeat 3 more times.
Have your spotter change the weight for you.

Here’s a little hint on Spotting the Bench Press.
A.  If you touch the Bar on the way up, despite what you say He did not get the rep.  Just cause you touch it with your finger tips still means he did not get the weight.
B.  Don’t spot with your finger tips, if that bar drops it’s gonna drop fast so when you spot you brace yourself and hold it with your hands.  Putting your fingertips out yelling at him doesn’t mean Good Rep.

Workout:

5 Rounds
20/15 Cal Bike
20 Burpee Box Jumps  24/20
10 Stone Lifts

Skill:

Single Arm Kettlbell Press
7 x 3 Each arm

Workout:

“Randy”
75 Power Snatch @75 lbs
For Time

Rest…

21-15-9
Power Clean @135/95
Ring Dips

Skill:

20 Rep Back Squat
Add 5 lbs from last time performed
This should be getting very difficult to perform by now.
Some things to take into consideration.
Even though it is difficult don’t shorten the range of motion.  If you aren’t sure of full range of motion let me tell you.
Make sure your hip crease is below the top of your knee.
Don’t shorten the motion just do as much as you can, if it happens to be less than 20 try the same weight next time.
Make sure you stay tight for each rep.  Dn’t forget to stay tight, it’s easy to get hurt when the weight gets heavy.

Workout:

“Annie”
50-40-30-20-10
Double Under
Sit up

Rest…

“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups

Let’s talk Nutrition for a second.   There’s seems to be a road block in people’s brains regarding the amount of food you need to eat to lose weight.  A lot, You can’t eat a little bit of food and expect to lose weight.
Starving yourself will only force your body to Slowwwwwwwww down to retain the Fat that’s hanging off of itself.
You need to start eating clean foods every 2 and a half hours, by clean foods I mean Protein, Carbs and Fat every meal.
Not a Banana for breakfast and a cashew for lunch and then a little bit of lettuce for dinner, this won’t work.

Listen to me, I’m not lying to you.
Give it a shot for a month and see what happens.
When you start to eat very often if you are not used to it it may be difficult to get all the food down, don’t give up once your body gets used to eating that often you will start to crave food every two and a half hours.
Also don’t get upset if you gain a little bit of weight the first week or so, remember your body is still moving slowly until you speed it up by eating often so until that happens you may add a few lbs but once you start to skyrocket your metabolism you’ll drop weight quicker than I can eat an ice cream sandwich!

Skill:
20 Rep Back Sqaut
Add 5 lbs from Wednesday and stay tight!

Workout:
30 Burpees
30 Power Snatch @135/95
30 Burpees
30 Clean and Jerk @135/95
For Time

So there wasn’t much of a showing yesterday for the rowing wod which tells me that some of you are still under the impression that if the workout isn’t long and involving weights its not good.
Let me remind you of the power of INTENSITY!
Please stop thinking that too lose Fat you need to eat nothing and workout for 2 hours at a time.
Listen to me, Listen to me good.
You need to eat a lot of food to lose Fat and you need to workout with High Intensity to Burn Fat and Build muscle.
Now I Know it’s hard to believe cause for years you have been reading the opposite but I’m telling you that is the wrong way and what I”m telling you is the right way.
Just ask the people in the gym that eat a shit load of food and lift heavy and fast.

Skill:

Split Jerk
7 x 1
Increase the weight each set
Perform 1 Split Jerk each minute

Workout:

“Mr. Joshua“

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Skill:

Back Squat
20 Reps  add 5 lbs from Wednesday

Workout:

Row
20 seconds on 1 min off
Set the timer for interval time
Your first row has to be at 95/65 meters in 2o seconds
Second will be 96/66, third is 97/67, fourth is 98/68 and so on raising the meters by 1 each round

until you are not able to maintain the proper number of meters required .  you have three chances to reach the number before you are done.

Skill:

Push Press
7 x 3

Workout:

21-15-9
Deadlift @225/135
Bench Press @225/135
Bike For Calories

Skill:

20 Rep Back Squat
Add 5 lbs from Friday if you were able to complete all 20 reps.  If you were not able to then try the same weight you did on Friday.
Remember, Full Range of Motion is really important when doing these Squats.  It doesn’t make sense to keep adding weight if you’re not doing a Full Squat.

Workout:

9 Power Snatch @155/105
Row 1500 Meters
15 Power Snatch
Row 1000 Meters
21 Power Snatch
Row 500 Meters

So Today is the 3rd day of the 20 Rep Squat program.  If you are doing them correctly you will see that they are no joke, by time you get to the 12th, 13th rep you’re shot.  Staying tight is super important or you will get hurt.
Some people have made mention of being super sore after doing them.  So if you are one of the peoples that are really doing them to your potential and lifting a lot of weight while increasing the weight each time I would make some changes to the Met Cons.

For instance if there is a lot of leg work in the met con maybe switch it to a non leg movement of just a shorter range of motion.  An example would be instead of Wall Ball do Push press
The Squat program is important so don’t let the metcons get in the way until it’s over.

Skill:
20 Rep Squat
increase weight to +5 lbs From Wednesdays weight if you completed all 2o reps.  If not then do the same weight as Wednesday.  At some point this will happen anyway you won’t be able to keep raising it every time you Squat.

Workout:

Complete All Exercises 20 Seconds on 10 Seconds off for 8 Rounds Each

Bike For calories
Upright Row @75/45
Row For Calories
Thruster @75/45