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