Community Archive

“Pain (or in our world, discomfort) is just weakness leaving the body.”


“Pounding” (modified from the Oregon Summer Games)
3 rounds for time of:
800m run
50 squats
Ground to overhead, 20 reps
(All movements will be done using a 45lb plate, scale 25lb plate)

122011 Pounding

Chu (Uncle) Long’s interest in training is actually what got me motivated to start this blog. I wanted to be able to track and post up the progress of everyone who trains with me, so I’m glad Chu Long and I finally hooked up to start his initiation into the on ramp program. He took me out to lunch which was a workout in itself =)

Day 1:
Buy in :
Introduce the squat, front squat, and overhead squat. Checked push up and sit up technique and worked some jumping pull ups.

60s all out elliptical
15 squats
12 push ups
9 body rows
60s all out elliptical
Chu Long’s time = 3:15

Cash out:
60m bear crawls, fwd
30m bear crawls, fwd + bwd.

Day 2:
Buy in:
Intro shoulder presses, push presses, push jerks, med ball deadlifts & cleans.

10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses, 55lbs
Deadlifts, 45lbs
Chu Long = 13:25

Cash out:
10 hanging knee raises
60s cable FLRs