LS-W5D4

1.) Thick Bar Push Press 5x5

2A.) Muscle Ups 3x6

2B.) 2 KB Clean and Jerk 3x12

3A.) Weighted Dips 3 x 8-12

3B.) DB Bent Over Rows 3 x 8-12

4A.) Prowler 5 x 100'

4B.) Burpees 5 x 15

Week 11 Day 4

1.) Clean & Jerk x Max (Give yourself 3 misses)

2.) Zercher Squat 5x5

3A.) Double KB Swing 3x10-15

3B.) Hanging Leg Raise (toes to bar) 3x10-15

For Time:

4A.) Sprint 3x200 meters

4B.) Burpees 3x10

Week 11 Day 3

1.) Floor Press 5x5

2A.) Bottom's up Clean & Press 5x5/5

2B.) Muscle ups 5 x submax

3A.) Pull ups 3 x submax

3B.) Ring Dips 3 x submax

For Time:

4A.) KB Swings 5x15

4B.) Double Unders 5x30

Week 10 Day 4

1.) Power clean+front squat+hang clean 6x1

2.) Clean & Jerk work up to heavy single

3A.) Zercher squat 3x8

3B.) Double KB swing 3x10-12

4A.) Concept 2 rower 4x200 meters

4B.) Sledgehammer 4x20 (10 each arm)

week 10 Day 3

New toys at The Strength Shop

My new bells! I'm so excited, these baby's are like water in my hands, so clean and smooth. I'm so glad I decided to go for it.

As soon as I opened my new KB's today I immediately did a single bell ladder (2,4,6,8,10,8,6,4,2), I did it non stop, got fired up and was instantly pleased with my decision to purchase these bad boys. I got a feeling I won't be putting these fellas down for the next few weeks!

1.) Floor Press 4x8

2A.) Kettlebell clean & press (bottoms up) 5x6-8

2B.) Muscle ups 5x5 (add 5-10 lbs from last week)

3A.) Bent over row 3x10

3B.) BTB halos 3x10-15 each direction

10 rounds for time

4A.) Sprint 50 meters

4B.) 10-15 pushups (pick a number and stay with it)

Only a few weeks left to get off the fence and sign up for the Underground Strength Mentorship. Get info here...

Week 10 Day 2

Anyone know how to use these things?

1.) Hang Power Snatch 3-3-3-1-1-1-1

2.) Sumo Dead Lift 3x8

3A.) Bulgarian Split Squat 3x10

3B.) GHR 3x8-10

4.) 8 Rounds, Every 2 minutes start set of:

A.) 6 Burpees

B.) 8 Dips

C.) 10 Double kettlebell clean & press

Week 9 Day 4

1.) Clean Drills

-Power clean+front squat+hang clean x 6

2.) Clean & Jerk work up to heavy single

3A.) Front Squat 6x2

3B.) Bent over barbell row 6x5-6, heavy

4A.) RDL 3x8

4B.) Step ups 3x8 each leg

5.) Hanging leg Raise 3 x 15

Week 9 Day 3

This is one really cool lookin trunk! I hope everyone who is following along is making good gains. Its a 12 week cycle, so a few more weeks to go jack up some PR's before we switch things up a bit. I am heavily favoring a short 4-6 week fat burning cycle through April. Anybody have any ideas or wishes? Please let me know so I can make a utilitarian decision. But really, I'm gonna do whatever the fuck I want anyway :) But i love to hear your thoughts.

1.) Incline Bench Press 10x2

2A.) (KB bottoms up) clean & press 5x5

2B.) Muscle ups 5x5

3A.) (Sandbag) Zercher lunges 3x10 each leg

3B.) (Keg) Carry 3x200 feet

3C.) Farmers Carry 3x200 feet

3D.) Power Wheel 3x100 feet

4.) Foam rolling, mobility, etc. Prepare for heavy cleans and squats on Saturday

Anybody have any questions, comments or concerns about the Underground Strength Mentorship being held at The Strength Shop on March 20? I will be happy to discuss any queries anybody might have. Zach Even-Esh and I have a big day planned for all attendees, so I hope you get on board!

Week 9 Day 1

I'm just kickin it with my homie, you know how we do!

1.) Push Press 8-5-3-1-1-1

2A.) Muscle ups 5 x submax

2B.) Kettlebell Clean & Jerk 5x8-10

3A.) Ring pushups 3 x submax
3B.) Double KB highpull 3 x 10-15

4A.) Backwards sled drag 5 x 30 Meters
Follow immediately with:
4B.) Sprint 5 x 50-75 meters
4C.) Rest 90-120 seconds

Maybe this is a time in your life that you feel you should be kickin some major ass. Maybe you are, maybe you're not. If you want to take your training to the next level for you are your clients, and grow your business as well, come to the Underground Strength Mentorship hosted by Zach Even-Esh and Matt Wichlinski on March 20, 2010. There is going to be some serious information on training and business from some of the best in the business, come check it out!

Week 8 Day 3

1.) Handstand Skill Work x 5 minutes, practice 1 arm handstand

2.) Single KB Clean and Press 8 x 3-5

3.) Bottoms up Bench Press w/ chains 8x3

4A.) 1 Arm FAT DB Bench Press 3 x 8-12
4B.) 1 Arm FAT DB Bent Rows 3 x 8-12

5.) Pullups 3 x submax

6.) Row Concept2 x 500 meters for time

7.) Foam Roll, massage, mobility work and prepare for saturdays clean and jerks and squats

Week 7 Day 4

1.) 1 Power clean+ 1 front squat+1 hang clean x work up to heavy load for the day

2.) Front squat 5x5

3A.) RDL 3x8
3B.) Chin ups 3 x submax

4A.) Wall ball shots 3x15
4B.) Jumping Ball Slams3x15
As fast as possible


Check out the Underground Strength Mentorship!!!

Week 5 Day 4

Last day of deload week, I am chompin at the bit to get back to some serious training. That is the wonderful part of deloading...getting your body ready and eager to train like a warrior. We've rested well, protected our bodies from injury, recovered from hard training, and now we enter right back into hell training next week. Be ready.

1.) Double DB power Clean + Push Press 5x5

2.) Squat (any variation) 3x10 @ 60%

3A.) Natural Glute Ham Raises 3x5
3B.) GHD Situps 3x10

4.) Sled Walk 1x400 meters

5.) Stretch, mobility, foam roll, play and enjoy life

Week 2 Day 4

1.) Clean & Jerk
work up to heavy single then 80% x 1 x 4

2.) Back Squat 6x4
add 10 lbs from last weeks 5's

3.) Good Morning 3x8-10

4.) Bulgarian Bag around the worlds 3 x 1 minute with 60-90 sec rest.

Rest 5-10 minutes
For Time:
20-15-10 rep rounds
5A.) DB squat press
5B.) Pull ups

(I hear the groans of Fran, but it is Beast!) Try to use bells that total half your body weight. If you weigh 200 lbs, shoot for 50# bells. Scale accordingly to move smoothly without too long of breaks.