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Wednesday, January 8, 2014

4 sets of: 4-6 Bench Press Rest 30 seconds 60 second Side Plank each side Rest 60 seconds Then 5 sets for max reps (of Ring Dips): In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips Rest 60 seconds between sets Continue reading

Pineapple Chorizo Burgers by Paleomg

I am trying to start the new year off on the right foot and get my nutrition back in line with eating a cleaner diet.  I know it is hard to stay on track during the holidays with all of the sweets and treats that people bring over and all of the parties that most attend.  Although I like to make up my own recipes, I do love to find new ones or get inspiration from them.  One of my favorite sites... Continue reading

Tuesday, January 7, 2014

A Clean & Jerk Sets 1, 4 and 7 – x 3 reps Sets 2, 5 and 8 – x 2 reps Sets 3, 6 and 9 – x 1 rep Rest 90 seconds between sets Then… 6 minute A.M.R.A.P. 10 Burpees 15 Shoulder to Overhead (115/75) 20 Pull-Ups B. Three sets of: 6-8 Romanian Deadlift @ 3011 Rest 60 seconds 2 Turkish Get-Ups each arm Rest 60 seconds Max Reps Push-Ups @ 2011 Rest 60 seconds Then 6 minute A.M.R.A.P. 10 Push... Continue reading

Monday, January 6, 2014

5 sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Double-Unders (for max reps) 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings 30 seconds of Rest Continue reading

Saturday, January 4, 2014

For time: 2000 Meter Row Then without Pause 5 rounds of: 5 Burpees Over Barbell 7 Front Squats (155/105) 9 Chest to Bar Pull-Ups Finally without pause close with a 800 Meter Run Continue reading

Friday, January 3, 2014

A. 5-6 sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises) For the shoulder press, perform the following reps and percentages: Set 1 – 50% of possible 1-RM x 3 reps Set 2 – 75% of possible 1-RM x 2 reps Set 3 – 85% of possible 1-RM x 1 rep Set 4 – 90-95% of possible 1-RM x 1 rep Set 5 – Test 1-RM... Continue reading

Thursday, January 2, 2014

A. 5-6 sets of: Back Squat @ 30X0 tempo Rest 3-4 minutes after all sets above 75% of 1-RM Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set 4 – 90-95% of possible 1-RM x 1 rep Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight Then In teams of three, row as many meters as possible in 12 minutes: Set the erg for 500... Continue reading

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