Operation 70's BIG

Monday

Bench
3x3

2 max set of pull ups

A1 Bent over row 3x10
A2 Power clean 3x6

2 max set ups of weighted pull ups


Tuesday

5x3 weighted box jumps 42" box/ 20# vest
3x8 FFE lunges
3x10 RDL

Ab circuit

Thursday

70's BIG

4x15 dumbbell bench

A1 3x8 weighted pull ups
A2 3x10 band pulls

B1 3x6 shoulder press
B2 3x 10 lat raise

C1 3x10 clean shrugs
C2 3x10 barbell curls

Can you tri?

Hey guys I know its been a little while. We had several members of the gym participate in the local Mighty Magnolia Tri this past Saturday and the smashed yet. GREAT JOB guys and gals. Now that the tri is over it is time to get 70's big. Over the next couple of months I will prescribe to a strength program and cut back on the endurance part of my program, so if you are looking to put on some muscle and increase strength then jump on the train and lets ride.

Monday

3x5 bench
2 sets max pull ups

A1 3x10 bent over row
A2 3x5 hang power clean

2 sets max weighted push ups


Tuesday

42" box jumps 8x3
FFE weighted lunges 3x8
RDL 3x8
Toes to bar 3x15


Wednesday

REST

Wednesday and Thursday

Wednesday

1o a.m.
50-40-30-20-10-10-20-30-40-50 calorie bike

To be done with a partner. When one partner bikes the other does abmat sit ups. Switch after every interval

3 p.m.

25 lunges
20 pull ups
20 double unders
50 box jumps
25 ring dips
20 k2e's
30 kbs@ 70#
25 abmat
20 hang squat cleans@ 40# db
20 supermans
30 wallballs
200m run

Thursday

REST

DINNER IS SERVED

Roasted Lean Pork Tenderloin

1 whole lean pork tenderloin
3 sweet potatoes* peeled and cubed
Fresh rosemary
Carrots chunked
Celery chunked
2-3 lemons
Olive oil
Paprika
Ground black pepper

Clean pork and place in a large roasting pan. Season well with pepper and rosemary. Surround the pork with sweet potatoes, carrots and celery. Squeeze juice of lemons over veggies and pork. Drizzle with olive oil. Paprika on potato and carrots.
Baste 2-3 times while roasting at 350-375 over about 40 minutes
Leave uncovered, don't overcook meat
Makes 4 servings
*substitute squash for sweet potatoes

Been a while...

So guys, it's been a couple of days. I hope everyone had a great weekend. There is a TON of exciting things going on at the gym. We have three great boot camp classes that our gals and gents are crushing, keep up the hard work and DO NOT give up; strive to be strongest at your weakest point. If you are like me and are not a great squatter....SQUAT!!! If you are not good at burpees...DO BURPEES!!! Whatever it is that you are not great at make it a priority. It is easy to do what you are good at, however it takes discipline and will power to do something that you are not. We also have several new faces around the gym, take time to make these athletes feel welcomed.

So here is what I've been doing the past couple of days.


Monday

11 a.m.

5 rounds

5 muscle ups
10 power snatch @85#
15 kbs @1 pood

4 p.m.

21, 15, 9

kbs @1 pood
burpees

Then
run 400


Tuesday

Run 1 mile @ 85%

300m intervals X3 (all out efforts)


"To give anything less than your best is to sacrifice your gift"- PRE

Row, row, row your boat..... and burpees

WOD

Cover max distance in 30 minutes on rower


rest 3 hour

100 burpees for time

CARDIO

Monday

Row 2k
Run 1.5 miles


Tuesday

4x500m repeats
rest 90 secs between 500's
run 1 mile
bike 100 calories

Thursday

Wednesday

Intervals

run 45sec, rest 45 sec, run; 90 sec, rest 90 sec; run 3 min, rest 3min; row 6 min, rest 6 min; run 3 min, rest 3 min; run 90 sec, rest 90 sec; run 45 sec


Thursday

Active recovery


Go for a light run, row, or bike, STRETCH!!!! Just be active

TUESDAY

Warm up

foam roll
hip mobility

WOD
50 double unders
20 kbs (2 pood/1.5 pood)

then

6 rounds

10 pull ups
10 push ups
15 squats

then

50 double unders
20 kbs (2 pood/1.5 pood)

Monday

Warm up
jump rope
stretch

Strength
Bench
10, 8,5,5,3

Skill
100 double unders

WOD
Teams of Two
AMRAP 30 min
run 800
row 500 then max double unders

One member runs 800m while the other rows 500m then complete max double unders. When partner returns from run partners will rotate. Repeat this cycle as many times as possible within 30 minutes>

S-O-U-T-H-E-R-N!!!!!!!

Thursday

10-8-5-3-3-1-1-1( pr or fail on last lift)

ab circuit


Friday

12 minute amrap

6 clapping push ups
9 toes to bar
12 kbs@ 70#



Great week at the gym this week!! Our boot camp ladies and gents are smashing it, shout outs to JDW for weight loss, twenty plus pounds, keep it up dude. Wes is working out with Mickey and Minnie this week and Eric celebrated the Saints last night in the dome and was at the gym this morning before 8 am giving JDW a run for his money.

BTW we will be tailgating for the game tomorrow around Lake Byrum (not exactly sure where} give me or Steve a text or call and we will let you know. Hope to see everyone there.

Have a good weekend and make healthy decisions this weekend don't lose in 2 days what you have worked so hard to accomplish during the week.

SMTT!!!

Wednesday

Run 5k

TUESDAY

ANGIE

100 pull ups
100 push ups
100 sit ups
100 squats

Friday

WOD

run 1.5 miles
row 3k

Wednesday and Thursday

WOD

Row 1000m

2 Rounds:
25 pull ups
25 kbs@ 70#
25 ghd sit ups

Run 800m


3 hours later


3 Rounds

row 3o seconds rest 30; row 30 rest 25; row 30 rest 20; r0w 30 rest 15; row 3o rest 10; row 30 rest 5

rest 2 minutes between rounds

TUESDAY

Warm up

Med ball complex


WOD

3 reps of 75% 1 rep max shoulder press
on the minute for 7 minutes

REST 3 minutes

6x3 banded back squats@ 185#
rest 45 seconds beetwen sets

REST 4 minutes

4 Rounds (not for time)

5 thursters@ 145#
15 ghd

All of our boot camp folks are doing great!! Keep up the hard work; make an eight week comittment that will jumpstart a healthier more complete way of life. I'm super proud of all of you.

Monday

Warm up
foam roll
burenger warm up

WOD
10 power snatch
20 ring push ups
5 power snatch
10 ring push ups
5 power snatch
10 ring push ups
10 power snatch
20 ring push


3+ hours later

1k repeats on rower( 3 1k rows)
rest 2 minutes between rows

The Weekend

Endurance

Bike approximately 30 minutes out@ 85% back in@ 90% (about 15 miles)


WOD
21, 18, 15, 12, 9, 6, 3

SDLHP(75, 55)
push press(75,,55)

Thursday

Warm up

hip mobility
good mornings

WOD

"Grace"
30 reps for time
135# clean&jerk

Wednesday

REST DAY!!!!

"The ultimate measure of a man is not where he stands in moments of comfort and convenience but where he stands at times of challenge and controversy"- Martin Luther King Jr.


It is easy to settle for what you know and what has become routine. Going through the daily grind, being okay with eating the number 5 from Mickey D's because is is convenient, just getting through a workout because it is not comfortable to push harder and get outside that comfort zone and dominate a workout. I challenge you to push beyond the pain become uncomfortable, buck the convenience of fast food. If you can't control how your respond to a challenging workout or control what you put in your mouth are you really in control? Be in charge of your daily routine as Steve says "PUT A STAMP ON IT". Take life by the horns and hold on for the ride because LIFE IS GREAT!!!!!

TUESDAY

...rejoice in our sufferings, because we know that suffering produces perseverance; perseverance character; and character hope. And hope does not dissapoint us because God has poured out his love...(Romans 5:3-5)

Whenever times get tough and you wonder why things are happening the way they are remember that tough times builds character and prepares us for our future. Stay positive and be strong.


Warmup

foam roll
jump rope

WOD

20 toes2bars(t2b)
10 doubleunders(du)
15 t2b
20 du
10 t2b
30 du
5 t2b
40 du


We started boot camp today and had a ton of athletes take the first step to a healthier lifestyle. You all killed it today. Keep up the hard work and remember RESULTS ARE NOT GUARANTEED THEY ARE EARNED!!!

MONDAY

Endurance

Row 8000m

We had a great showing today, several people set PR's in Fight Gone Bad. Great job Guys!!! JDW also has lost 20 lbs and counting. Everyone keep the hard work up and fight through these hot August days. Remember to hydrate.

Saturday

ENDURANCE

Bike approximately 30 miles (from gateway to Samurall and back)


WOD

7RFT

10 chest to bar pull ups
5 push press@ 95# (behind the head)
5 overhead squats@ 95#
10 box jumps@ 24"

Time to get 70's BIG...sorta

Warm up

jump rope
hip/shoulder mobility
foam roll

WOD

5,5,5,4,4(weighted pull ups)
rest 2 minutes
4,3,3,2,1,1,1 (deadlifts)
rest 2 minutes

A1 clapping push upsX 5
A2 power cleans@ 60% 1rmX4

Do you workout...or do you train

Today was a much needed rest day. We will be back hard at work tomorrow.


I was talking with a couple of friends today and they were asking what the difference between VSC and other gyms were. Instead of going into some in depth comparison of gyms I simply told them that we don't work out at VSC we train. At first they looked at me kind of confused and said athletes train, people work out then I explained the difference between "training" and "working out." We train at VSC and everyone is an athlete. So the question is do you train or do you simply work out.

Here is an article to help you decide.

http://articles.elitefts.com/articles/training-articles/top-ten-checklist-do-you-%e2%80%9ctrain%e2%80%9d/

Bringing the Wood

Warm up
jump rope 10 minutes
5 wall walks
3 minutes hollow rock and superman ( alternate between the two exercises)


WOD

21, 15, 9

Front Squat@ 115#
ring dips
box jumps@ 30"

Cardio

Tabata mile( sprint 20 seconds walk 10 seconds; repeat this until the mile is completed)


9 o'clock ladies doing WORK!!!

A little Cardio... Anyone?

Endurance Day

Row 3k

1500m row(all out)
rest 1 minute
1500m row (all out)

Planned on biking today but the weather had other plans.

Ladies and Gentleman We have a Ninja in the House

Zach Metz broke his board to move up a belt in Karate. Way to go Zach keep up the hard work!!!

Warm up

Hip mobility

WOD



6 Rounds



10 ring rows

5 hspu

5 good mornings@ 95#

10 burpees





6 hours later....





60 sec on/ 120 sec off

Rowing

NEWPORT BEACH CRIPPLER

Warm up

hip mobility


WOD

30 squats@ 225#
run 1 mile

Hump Day

Warm up

shoulder mobility


WOD

5x5 weighted ring dips
rest 180 seconds between sets

tabata ghd sit ups
rest 1 minute
tabata back extension
(20 seconds of work/ 10 seconds of rest)
4 minutes each

Rest 3 hours

Tabata airdyne(bike)
(20 seconds of work/ 10 seconds of rest)
8 minutes

Wrap Your Head Around It

THEY DID!!!

Row Baby Row

Warm up

practice handstands, muscle ups, or whatever else you need to perfect


WOD

Row 15 minutes( cover as many meters as possible)

Just another Manic Monday

WARMUP

hip mobility
row

WOD

4 Rounds

25 abmat situps
15 wall balls@ 20#
10 squat cleans@ 45#


5 hours later...

run 8 minutes rest 2 minutes run 8 minutes


BOOTCAMP
http://www.versusstrengthandconditioning.com/p/boot-camp.html