PNF Hamstring Stretch

One Leg Deadlifts

Snatch 2x2

Litvisprints
8 Clean and Presses
Sprint 250M

The Short Cycle

Depth Jumps

M/E Dip

3 Minute Short Cycle Test

3 Rounds
10 Tire Flips
10 Hindu Push Ups

Eggxactly

Eggs Are Good for More Than Silly Cliches
SMART FUEL

People like to use eggs in words like eggscellent, eggxactly and eggstatic.

Poor eggs. I recommend using them in your meals instead – and think beyond breakfast on occasion. Eggs are slowly regaining favor after their Humpty-Dumpty fall during the whole cholesterol paranoia of the 1960s, 70s and 80s.

We know that they contain valuable protein, vitamins and minerals: stress-busting selenium, antioxidant E, and eye-healthy lutein among them.

Because I am an egghead (sorry), I’m proud to bring you the latest findings from a study Mark pointed out to the Bees in the Journal of Nutrition. In a study that was randomized (good), controlled (great), and cross-sectional (nice), scientists found that a daily egg gave people’s eyes a boost with lutein and zeaxanthin (an antioxidant from the carotenoid family) and didn’t raise their serum cholesterol. Not that we worry too much about cholesterol anyway. That’s right – we don’t lose sleep over cholesterol! Just one of the many MDA ongoing health debates you might want to check out in the forum.

Taken from Mark's Daily Apple


58# TGU

Weighted Box Jumps

Box Squats 3x10 @ 70%

Goblet Squats 2x5

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Pull Ups
Clapping Push Ups

RKC Advanced Strength

Back in ancient Greece, in the days of the battle at the Hot Gates, the human race had superior genetics compared to us in this lifetime. A couple of years ago an experiment was conducted across history. Exercise physiologists, engineers and historians from several universities across Europe set out to determine the level of conditioning these heroes of ancient times possessed.

By an historical analysis of information on these men’s training, ability to sail their ships and cover great distances by foot it was shown that the cardiovascular endurance and strength of the “average” man would be hard if not impossible to find a match for today—even when recruiting from the ranks of world level athletes. The scientists wrote: “It would be hard today to find enough world class athletes in the entire world to row a single copy of an ancient battleship at the same speed and for the same duration as the men from the past were able to do. Today we would not stand a chance against these men”.

Read the rest of this article here.



Thrusters
8x2

Kettlebell Complex
3 Cycles, 6 Reps per side
Side Pressx3
Front Squat
Clean
Push Press
Snatch
Two Hand Swing

10 Things We Should Already Be Doing

Throughout my years in the fitness industry, I’ve seen many things both good and bad. Working at a commercial gym for two years, I tend to see more bad than good.

Below is a checklist I came up with to help you determine whether you’re truly training or just wasting your time.

#1 Are you squatting or deadlifting regularly?
Hitting 3–4 sets of 135 lbs for 10 reps doesn’t count. You should be performing heavy deadlifts or squats at least one time per week. I’ve found that a heavy deadlift day and a squat day in the same week generally doesn’t work because it’s way too taxing on the body. Unless you’re doing these two exercises regularly, don’t come to me asking how to put on more muscle.

#2 Do you perform body weight movements?
My number one upper body movement is pull-ups, either body weight or weighted. If you don’t perform pull-ups regularly, get out of my gym. You’re wasting space. On top of pull-ups, there are hundreds of body weight movements that should be utilized in any training program. If you can’t move your body weight fluently, what good are you? And no, I don’t care if you bench press 500 lbs or more.

Read the rest of this article here



1 Minute of Deadlifts
Try to get between 10 and 20.
If you get less than 10, you went too heavy.
More than 20, too light

Sumo Deadlifts
3x3

5 Rounds
10 Pull Ups
25 Jumping Squats

A Day With Your Bells And The Red Demon

"Correct technique is the most efficient display of strength."

5 Minute Snatch Test

Full Recovery

6 Minute Long Cycle Test

Full Recovery

Prowler Bear Crawls

Pavel and Dan John Seminar

Don't miss an opportunity to listen to Pavel and Dan John for free August 18th at 9PM.

Call-in number: 218-486-1400

Passcode: 27247#

Bear Crawling through the jungles of my front lawn.

Sled Drag

Weighted Pull Ups
8x2 @ 50%

Side Presses

Barbell Complex
3 Rounds of 8 reps each increasing weight each round
Power Clean
Push Press
Overhead Squat
Behind the Neck Press
Good Mornings
Bent Over Rows