Saturday, July 31, 2010

Your Choice















*Now, this is not EXACTLY paleo... but I do believe that the quantity of bacon may cancel out all that isn't.

FIRST
Bench Press 75% x 3, 80% x 3, 85% x AMRAP
Press 75% x 3, 80% x 3, 85% x AMRAP

SECOND
3 rounds for time:
Deadlift 185#, 21 Reps
50 Double Unders

Or

30 Tire flips for time, jump in and out each rep.

Friday, July 30, 2010



5 Rounds for max reps

135# Thruster, 15 seconds
rest 45 seconds
50# Weighted Pull Up, 15 seconds
rest 45 seconds
Burpees, 15 seconds
rest 45 seconds

Wednesday, July 28, 2010

Deadlift
Quick work up to ~90% 1-1-1-1-1
Banded Deadlifts 3-3-3
Press 75%x3, 80%x3, 85% x AMRAP
Snatch Push Press
Ring HSPU practice, 3 sets, max reps

Tuesday, July 27, 2010

8 rounds for time:
7 Squats @ 65% of 1 RM
8 Standing Broad Jumps (minimum of 6 feet per jump)

Monday, July 26, 2010




A. Split Jerk - Max
B. Bench Press 75% x 3, 80%x3, 85% x AMRAP
C. 5 sets, AMRAP Pull Ups; rest 5 minutes b/t

3 rounds for time
15 wall ball (heavy if you got em)
30 Double Unders

Saturday, July 24, 2010

snatch - max for day
Front Squat - x 3 x 4- 75-80-85-90%
Bench Press - 70%x5, 75%x5, 80% x AMRAP
Press - 70%x5, 75%x5, 80% x AMRAP

HSPU work on rings

Friday, July 23, 2010

Rest


Could be active... could not... up to you.
56"












Ninja Burpees... Sorry it's sideways...

Thursday, July 22, 2010

Scientific Evidences

Dating back as far as 1977, scientific studies considered that: carbohydrate and fat content of the diet causes increased HDL cholesterol. The mechanism for this is the production of a protein called Apo A-I, which is a major component in the cell wall of the HDL molecule. In addition, saturated fat was shown to increase the production of Apo A-I more than polyunsaturated or monounsaturated fat.

Adding to this the evidence, the human body uses dietary carbohydrates for energy before using fat. This explains why a diet higher in carbohydrates causes an increase in LDL cholesterol. If adequate calories are present in the carbohydrate content of a meal, then the fat in the same meal is transported for storage. The molecules that ultimately transport the bulk of this fat are the LDL molecules. The fat itself is in the form of triglycerides, but a fairly constant amount of cholesterol is included in each LDL.

It is therefore no surprise that a shift to a low carbohydrate diet that contains more saturated fat than recommended can lower LDL cholesterol and raise HDL cholesterol at the same time. Sometimes the increase in HDL is dramatic - in these instances, the total cholesterol may very well increase above normal levels - but it is very desirable high cholesterol to have.

It should be noted that there are persons who have various genetic conditions in which too much LDL cholesterol is manufactured, or is not cleared appropriately from the bloodstream. These people may not obtain same benefits in cholesterol measurements from a low carb diet. They may require medications to lower cholesterol despite optimal dietary practices. This does not mean that the low carb diet does not work for them - it is still the healthiest way for them to eat, as long as the LDL cholesterol level is controlled.


7 rounds for time:
Clean 205# x 3
Ring HSPU x 4 (head must reach depth 1-2 inches below level of rings)

High Box Jumps
GHD sit-ups/raises

Wednesday, July 21, 2010



AMRAP in 7 minutes
315# deadlift 7 reps
Run 20m
14 Pistols
21 Double Unders


Press
70% x 5
75% x 5
80% x 5

Tuesday, July 20, 2010

Chuch Norris checks under his bed at night for Chris Spealler.

Helenator.
Run 1200m
63 KB swings
36 Pull Ups
Run 800m
42 KB swings
24 Pull Ups
Run 400m
21 KB swings
12 Pull Ups

** Upon completion... you have 90 seconds to find a max weight overhead, by any means possible.

Monday, July 19, 2010

"Amanda"
9-7-5
Muscle Ups
135# Snatch

Then: Bench Press
70%x5
75%x5
80%xAMRAP

Saturday, July 17, 2010

Back Squat - Max
Snatch - lift according to how you feel
Clean and Jerk - lift according to how you feel

Optional (sub as needed)
Bench Press - max
Press - max
Dead lift - max

Thursday, July 15, 2010

  • 1-arm KB press - 3 x 15
  • 1-arm DB row - 3 x 15
  • Sit-up variety of choice - 60 total reps max

Wednesday, July 14, 2010

  • CJ - 50% x 1 x 5
  • Back squat - 80% x 2 x 6
  • Light ab work of choice - no more than 75 total reps

Tuesday, July 13, 2010

Snatch - 50% x 1 x 5
Clean and Jerk - 50% x 1 x 5
3 x 10 HLR

Monday, July 12, 2010

  • Hang muscle snatch - 55% x 5 x 3
  • Back squat - 100% x 2 x 2
  • Back extension - 3 x 10 (no weight)
  • Planks - front/side (no weight) x ~75% of max hold

Saturday, July 10, 2010

  • Clean pull off blocks - 115% (of clean) x 3 x 3
  • Power jerk + split jerk - 70% x 5 sets
  • Back squat - 80% x 2 x 6
3 sets:
A1. GHR x 10
A2. KB sidebend x 10/side

Thursday, July 8, 2010

  • Back squat - 95% x 3 x 3
  • Bulgarian split squat - 3 x 4
  • RDL - 3 x 5
  • Ab work of choice

Wednesday, July 7, 2010








  • Snatch - 70% x 1 x 5
  • CJ - 60% x 1 x 3
3 sets; no rest:
10 1-arm DB bench press
10 bent row

Tuesday, July 6, 2010

  • Snatch pull off blocks - 115% (of snatch) x 3 x 3
  • Snatch push press - work up to a 3 RM
  • Back squat - 80% x 2 x 6
  • Planks - front/side max hold x 2 sets

Monday, July 5, 2010

Week 5

  • Power snatch - 80% x 1 x 6
  • Power clean & jerk - 80% x 1 x 6
4 sets; no rest:
10 1-arm KB swings/side
15 HLR

Sunday, July 4, 2010

Saturday, July 3, 2010

  • Back squat - 90% x 4 x 4
  • Bulgarian split squat (DBs) - 3 x 5
  • Good morning - 4 x 5
  • Bench Press - 75% x 3, 80% x 3, 85% x AMRAP
  • Press - 75% x 3, 80% x 3, 85% x AMRAP
3 sets; no rest:
15 sandbag push press
30 standing plate twist

Thursday, July 1, 2010

  • Snatch high-pull - 75% x 3 x 3
  • Clean no-touch deadlift on riser - 80% x 3 x 3
  • Back squat - 80% x 2 x 6
  • Planks - front/side - max hold (add weight if more than 1 min)