Training- Carry Medley

A video of the loaded conditioning we did today is at the blog. Carry medley's...

LS-W2D5

Dumbbell Bear Complex

Begin every set at the start of every minute. Your goal is to complete 5 reps of each movement then proceed to next movement. The quicker you finish each set, the more rest you have. Do 20 minutes, which would be 20 sets.

Hang Power Clean

Front Squat

Push Press

Complete 3 reps each if you're a beginner, then progress to 4 and eventually 5. Try using a weight that equals half your body weight. If you weigh 200 lbs, use 2x50lb DB's.

Hit the sleds after the workout

LS-W2D2

1.)Bench Press 6x4

2.) KB Snatch Test AMRAP X 5 minutes

Beat last week's numbers

Max rounds in 15 minutes

3A.) Double KB Swings x 12

3B.) GHB Situp x 12

3C.) 20# Ball Slams x 12

LS-W1D3

Breakfast: 5 free range eggs topped with salsa, 1/2 avocado, 1/2 cup steel cut oats with lots of cinnamon and a little honey, blueberry-acai tea
1.) Power Snatch 10x2

2.) Trap Bar Deadlift 4x4

3.) Tabata Circuit

A.) Box Jump 24"

B.) Handstand (against wall if necessary)

C.) Jumping Lunges

D.) Battling Ropes

Perform 20 seconds of work with precisely 10 seconds of rest for 8 sets, then proceed to next exercise. Handstands are for stability and balance while stressed. Should be fun after box jumps. Have fun keeping your heart in your chest.

LS-W1D2

1.) Bench Press 5x5

2.) KB Snatch Test AMRAP x 5 minutes (you choose weight, I recommend 1.5 pood)

Max rounds in 15 minutes

3A.) Double KB Swing (skiers) x12

3B.) GHB Situp x12

3C.) Ball Slams x 12

Week 12 Day 3

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

2A.) 2 DB Clean & Jerk 5x3-5

2B.) Muscle ups 5 x max

3A.) Hand over hand sled pull/drag 3 x 60 feet

3B.) Ring Push ups 3 x max

4A.) KB Swings 5x15-20

4B.) Double Unders 5x30-40

pick a number and stay with it, doing twice as many DU's as swing. You are trying to improve from last week, doing more work in less time.

Week 12 Day 2

- It is not the critic who counts, not the man who points out how the strong man stumbles or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again. Because there is no effort without error and shortcomings, he who knows the great devotion, who spends himself in a worthy cause, who at the best knows in the end the high achievement of triumph and who at worst, if he fails while daring greatly, knows his place shall never be with those timid and cold souls who know neither victory nor defeat".

Theodore Roosevelt -

1.) Power Snatch + OHS 10x1

2.) Sumo Deadlift 6-5-4-3-2-1-1-1

3A.) GHB Situps 3x10 weighted

3B.) Stiff legged deadlift 3x8

3C.) Plank 3x60 seconds

4A.) Row 3x250 meters

4B.) Pull Ups 3x15

Last minute local sign ups for the Underground Strength Mentorship, sign up here...

Week 12 Day 1

Last few days to sign up for the Underground Strength Mentorship with Zach Even-GEsh and myself. Its going to be a serious day jam packed full of training and business info with one of the most passionate and knowledgeable strength coaches out there! Get in here...
1.) Double KB Snatch 5x8-10

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

3A.) Supine Row with thick ropes 3x10-15 add weight with chains or vest

3B.) Ring Push ups 3x10-15 add weight with chains or vest

4.) Bulgarian Bag around the worlds 3x10-15 each direction

For time:

5A.) Sprint 5x100 meters

5B.) Burpees 5x10

Underground Strength Workshop...

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 11 Day 2

Speed through the middle
1.) 1 Arm DB Hang Power Snatch 5 x 3-5

2.) Sumo Deadlift 5x5

3A.) Good Morning 3x10

3B.) Hanging leg raise 3x10

3C.) Reverse Hypers 3x10

4A.) Burpees 8x7

4B.) Ring Dips 8x8

4C.) 24" Box Jumps 8x10

Begin every set at the start of every 2 minutes. The quicker you complete your set, the more rest you have.

Week 11 Day 1

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

2.) Thick bar Press 5x5

3A.) Ring pushups 3x submax weighted

3B.) Rope Climb 3 x 15' weighted, no feet

4A.) GHB reverse crunch (leg raise) 3x10-15

4B.) Double KB swing 3x10-15

5.) Sprint 5-10 x 75-100 meters, hills are good

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

Article with Zach at Elite FTS

Had my interview with Zach Even-Esh published in EliteFTS, so I'm pumped about that. Time to crush the gym. Enjoy the read here...

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!!!