Warm-up:
2mins run, bike, row or skip

2-3 rounds of:
10 FFESS/side
10 Cossacks/side
10 push-ups
10 shoulder pass throughs

[/toggle]

[toggle title="Group Metcon"]

Monday
“Annie”
For time, Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Tuesday
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest 3mins, then:
6x20sec battling ropes, rest 60sec

Wednesday
SLEDs!!!
7x100m, rest approx 90sec

Thursday
Four sets for times of:
Row 500 Meters OR airdyne for 90sec
20 Kettlebell Swings
20 Wall Ball Shots
Rest 4 minutes

Friday
Progress as far as possible in 10:00 on an ascending ladder (1-2-3-4-5-6…) of:
DB Thrusters @ 40-50% of 1RM push press
Pull-ups

Saturday
2 rounds:
60sec airdyne or rowing
30sec rest
60sec KB Swings
30sec rest
60sec box jumps
30sec rest
60sec push-ups
Rest 2mins

[/toggle]

[toggle title="Foundation"]

Workout #1
A1. **Deadlift 3×5, ramping sets. Rest 15sec.
A2. Push-ups, 3xmax, perfect form, Rest 2mins
**Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

B. Group Metcon

Workout #2
A1. Press 4×8 [21x3], rest 60sec
A2. Chins 4×6-10 [40x0], rest 90sec

B1. **back squat 3×5, controlled tempo on lowering phase, sets across, rest 30sec
B2. seated DB external rotation, 3×10-15, rest 90sec
**Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

C. 4mins max double unders

Workout #3
3-4 sets of:
A1. Ring Rows, max reps [20x3], rest 30-60sec
A2. 5 Heavy Turkish Get-ups per side, rest 30-60sec
A3. Hollow Body Holds, accumulate 30sec
A4. Push-ups, perfect form. Done for quality, max reps. Rest 30sec

B. Group Metcon

Workout #4
A1. FFESS, 3×6-8 [30x0], rest 30sec
A2. Knees to Elbows 3×6-10, rest 30sec
A3. Double Under Practice 3x2mins, rest 90-120sec

B. Group Metcon

[/toggle]

[toggle title="Training"]

Workout #1
A1. Front Squat 3×1.1.1.1.1, rest 10-15sec during cluster, rest 30sec
A2. Pull-ups 3xMax Reps, rest 2-3mins

B. Group Metcon

Workout #2
A. Shoulder Press 6×3, Rest 2mins

B. Group Metcon

Workout #3
A. Deadlift. 3 progressively heavier sets of 5. Perfect form. Rest 30sec

B. Low Box Step-up 3×15, rest 1.5-2mins

C. Group Metcon

Workout #4
A. Hang Power Snatch 6×2, rest 60sec

B. Push Press, 6×2, rest 60sec

C. 20 Turkish Get-ups per side. Slow and Steady.

Workout #5
A. 3-4 sets, rest 30-60sec between stations as needed:
A1. Accumulate 20sec of handstand hold
A2. Accumulate 30sec of L-sit
A3. Ring Dips, max reps
A4. Strict Chin-ups, max reps

B. Group Metcon

[/toggle]

[toggle title="Competition"]

Start a new loading cycle for squats and pressing.

Workout #1
A. hang power snatch 7×2, for quality, rest 60sec

B. back squat 5×5 @ 75-78%, rest 2-3mins

C. 3 sets: L-sit, accumulate 30sec, rest as needed, GH raise 6-8reps, rest as needed

Workout #2
A. shoulder press 5×5 @ 75-78%, rest 2-3mins

B. group metcon

Workout #3
A. 8min amrap Muscle-up
rest as needed

B. 8min amrap handstand push-ups

C. Group Metcon

Workout #4
A. Clean and Jerk, 6×1 between 70-85%, rest 60sec

B. Front Squat 5×3 @ 80-85%, rest 2mins

C. 7 rounds:
15 pull-ups
20sec airdyne
Rest 2.5mins

Workout #5
A. Push Press 6×3 @ 80-85%

B. Group Metcon

[/toggle]

Monday
2 rounds:
1min row
1min rest
1min airdyne
1min rest
1min burpees
1min rest
1min skipping
1min rest

Tuesday
5 rounds for time:
30 KB Swings
200m run

Wednesday
5 sets with a 16min cut-off
25 wall ball
200m run
rest 90mins

Thursday
Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories.

Then complete 3 rounds for quality of:
8-12 strict knee to elbow
40 double unders OR 120 single skips

Friday
4 sets:
3mins sprint of:
5 pull-ups, 10 push-ups, 15 bodyweight squats
rest 90sec
start up where you left off in the previous round and record total # of rounds completed.

Saturday
In teams of two, complete as many rounds as possible in 16mins of:
10 wall ball
10 Push-Ups
10 Box Jumps[/toggle]

[toggle title="Foundation"]

Workout #1
[20mins]
A1. Press 4×5 [21x3], rest 60sec
A2. Chins 4×3-6 [40x0], rest 90sec

[18mins]
b1. back squat 4×4-6 [30x1], rest 15sec
b2. seated DB external rotations 3×8-12 [4010], rest 90sec

[6mins]
c1. front plank, 2×40-60sec, rest 30sec
c2. band pull aparts 2×15-20reps, rest 30sec

Workout #2
[18mins]
A1. Deadlift 5×3 [42x0], rest 15sec
A2. narrow hand position push-ups, max reps, rest 90sec
B. Group Metcon

Workout #3
A. 3 sets:
DB FFESS, 8-10/side, rest 30sec
RDL 8-10/side, rest 30sec
pull-ups, as many as possible, rest 60sec

B. Group Metcon

Workout #4
a1. ring rows 4×5-10 [20x3], rest 45sec
a2. Seated DB Press 4×6-10, rest 45sec
a3. knee to elbow 4×6-10, rest 45sec

B. Group Metcon[/toggle]
[toggle title="Training"]

Workout #1

[25mins]
A1. Back Squat 5×3 [30x1], rest 15sec
A2. Close Grip Chin-ups [4010], 5xAMRAP, rest 2.5mins

B. Group Metcon

Workout #2
[20mins]
A. Shoulder Press 5×5 [31x3]. Rest 2mins
B. Group Metcon

Workout #3
A. 2 Hang Power Snatch + 2 OH Squat, 6×1, rest 60-90sec

WATCH THIS VIDEO BEFORE TRAINING:

http://startingstrength.com/index.php/site/index/the_power_snatch

B. Group Metcon

Workout #4
A. [12mins] Push Press 7×1 @ 90-95%, rest 60sec

[18mins]
B1. Deadlift 4×3 [42x0], rest 30sec
B2. DB Skull Crushers 4×8-12, rest 90sec

[10mins]
C1. toe to bar 3×8-12 controlled tempo, rest 30sec
C2. low box step-up 3×12-15, rest 30sec

B.Group Metcon

Workout #5
A. 5 sets for quality:
1min handstandhold against wall ORhandstand push-ups practice
1min hollow body rock

http://gymnasticswod.com/content/hollow-rock

B. 3 rounds for quality:
30sec chest to bar pull-ups
30sec rest
30sec ring push-ups
30sec rest

C. Group Metcon
[/toggle]

[toggle title="Competition"]

Workout 1
A. Hang Power Snatch 5×2
B. Clean + Jerk 6×1 @ 80-85%
C. Back Squat 5×3, rest 2-2.5mins

Workout 2
A1. Press 4×5 [21x1], rest 60sec
A2. Chins 4×3-6 [40x0], rest 90sec

B. Group Metcon

C. (Optional) 3sets:
10-15 powel raise [40x0], rest 45sec
10-15 DB skull crushers, rest 45sec

Workout 3
A1. Front Squat 5×3 [40x1], rest 60sec
A2. GH Raise 5×8, rest 90sec

B. Group Metcon

Workout 4
A. 8min amrap Muscle-up
rest as needed
B. 8min amrap handstand push-ups
C. Metcon with Group

Workout 5
A. 6 sets for Quality:
30sec Chest to bar pull-ups, rest 30sec
30sec ring Dips, rest 30sec

B. [35mins] 7 sets:
30sec spring on airdyne
10 burpees as fast as possible
rest 4mins
[/toggle]

An iPhone 3GS sits next to an iPad for additional screen real estate.

Updates coming:
A Filco Majestouch Mechanical keyboard.

Right away I realized that forward-delete wasn’t working (deleting a character on the right of the cursor, rather than back-spacing).

I know little about Emacs, but figured out, with a tip from Ross, how to map the chord of “Function-Backspace” to forward-delete.

Add this to your .emacs file:
(global-set-key [kp-delete] 'delete-char)

Simple but a requirement for coding.

Pearls of Functional Algorithm Design.

Amazon.ca: 59.16
Chapters.ca: 64.95
Amazon.com: 48.00

FUUUUUU

And I stole SteveJ’s .emacs.d files.

Right now…

* Someone is caring for a very sick, little girl with leukemia.
* Someone is chasing down a very drunk driver.
* Someone is taking care of their dying Mother.
* Someone is cleaning out the kennel at a local shelter for the prevention of cruelty to animals.
* Someone is trying to fix a highway in the sweltering heat.
* Someone is counseling a child who has been molested.
* Someone is offering care to the people in Pakistan that are homeless due to the flood.
* Someone is running into a burning building to save a family.
* Someone is still rebuilding homes in New Orleans.
* Someone is helping a soldier deal with the loss of their limbs.
* Someone is answering the phones at 911.
* Someone is caring for the very sick and under-nourished people in the third world.
* Someone is dipping into their meager teaching salary to buy art supplies for their underprivileged students.
* Someone is trying to right a wrong.

I don’t work hard. Odds are you don’t work that hard either.

The Sandpit from Sam O'Hare on Vimeo.

Read it.

“Imagine life as a game in which you are juggling some five balls in the air. You name them – Work, Family, Health, Friends and Spirit and you’re keeping all of these in the Air.
You will soon understand that work is a rubber ball. If you drop it, it will bounce back.
But the other four Balls – Family, Health, Friends and Spirit – are made of glass. If you drop one of these; they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for it.”

WORK EFFICIENTLY DURING OFFICE HOURS AND LEAVE ON TIME. GIVE THE REQUIRED TIME TO YOUR FAMILY, FRIENDS & HAVE PROPER REST.

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