Tabata Squat 20 on/10 off 8 Rounds

1 minute break, Then:

21/15/9

Hang cleans (135/95)

push ups

15 minute cap

Even min: DL x 5 @70%1RM

Odd min: 40 second plank hold

*For every drop on the plank it is a 2 burpee penalty

“La lune esta hecho de queso.”

5/4/3/2/1/1/1

15 minutes to establish 1RM

Then, 10 minute AMRAP

Alternating KB swings x 10 total (53/35)

wall ball x 5

dips x 5

Post times and loads

Med Ball Warm-up:

DL

DL shrug

Front squat

Med Ball Clean

Then, 5 rounds for time:

3 cleans @ 80% 1RM  -or- M-185/W-135

400 meter run

20 minute cap

]]> http://templebuilderfitness.com/05-13-2013/feed/ 0 http://templebuilderfitness.com/5-10-2013/ http://templebuilderfitness.com/5-10-2013/#comments Fri, 10 May 2013 11:06:37 +0000 DPassini http://templebuilderfitness.com/?p=3855 HAPPY BIRTHDAY ADAM AND CORY!

FOR TIME - 

Pistols X 30 (total)

Power Clean X 37 (155/115)

Wall Ball X 30

Opp Arm/Opp Leg Sit Up X 37 (each)

Pull Ups X 30

Burpee Box Jump X 37 (24″/20″)

All you do by consuming a “quick fix” pill is fill your body with unnatural chemicals that harm your body and hormonal systems more than they help. Stop looking for a quick 3 week program, and start looking for a long term, life long, program to get better and healthier. When people just “diet” for a specific goal, or take a pill to get ready for vacation, they tend to fall off the wagon after that and fall back into the same old eating habits. Notice how these people that promote this pill or that powder are shouting from the roof tops while they do it, but the second they stop, those bad habits come back and they gain all their weight back and you hear nothing from them. Just watch and you’ll see. I’ve been in this industry a long time now, and have seen it all; and seen ALL of the rebounds, except from those who make a lifestyle change and look at the long term instead a quick fix.

This roller coaster crash dieting/immediate weight loss and then weight gain, does incredible damage to your metabolism. You are not losing 100% solely body fat. With dramatic immediate weight loss you are processing out the junk in your system, and water. While you do lose some body fat, you will lose a lot of muscle. (It’s self preservation, which is a whole other blog) Because we live in such a microwave society, we want everything now, without thought about the long term effects. Start focusing on your future, instead of right now.

Thats it. No super long post. Just straight to the point. Stop looking for a quick fix and start focusing on the long term. 

If you want healthy nutritional advice/counseling or meal planning contact me and I will get you set up on a road to long term success!

Push Press X 5 (135/95)

Push Up X 7

Squat X 9

50/10 – 50 Sec work, 10 Sec to swtich

- Rower

- KB Swings

- Power Lunges

- HR Push Ups

After you have completed each station there will be a 1 minute rest

Run 400 m

(You will run 400m after each round)

25 min cap