Friday, April 16, 2010 (Workout 28 or 28)

Warm Up

1-RM Deadlift or 3-RM Deadlift (estimate 1-RM)

Thursday, April 15, 2010

Resting today for 1-RM max tomorrow. I am real excited for what lies ahead in the 6 week RSR programming. This stretch will run from April 26 through June 4.

Scale Back Alabama deadline for post weigh in is this Friday, the 16th. Participants can weigh in anytime this week in the presence of a supervisor for their team.

I will be posting information regarding our newest health challenge. It will begin May 3 and end May 31.

Continue to visit this blog for updates on the next workout Mesocycle and our healthy eating challenge (hint).

Wednesday, April 14, 2010 (Workout 27 of 28)

Warm Up

DeadLift 3 X 3 @ 70%

Joint Mobility, FMS, and Yoga

Tuesday, April 13, 2010 (Workout 26 of 28)

1. Warm Up
2. 5 minute Snatch Test
3. 1 arm Swing/1 Arm High Pull 5 X 10/10 each; alternate exercises X 10 minutes
4. Farmers Walk/OHLW 3 X 1 minute each (break 30 seconds between movements)

Monday, 4/12/10 (workout 25 of 28)

Time to taper. The 4 weeks of INTENSE workouts are completed. Now we taper to 5 days this week, taking Thursday off and maxing deadlift on Friday.

1. Warm Up
2. Deadlift 5 X 3 @ 70%
3. TGU 4 X 3/3
4. Conditioning: 5 rounds
a. 20 Swings
b. 15 push ups
c. 5e snatch
d. 5e Press

From the CAEC wellness page

NEED vs. WANT

Let us assume that you are a person that needs a particular lifestyle modification. Needs are easy to identify and do not readily equate to change when the human mindset evaluates the problem. I frequently hear phrases like "I need to get back in the warehouse again" or "I need to stop eating at restaurant XYZ for lunch." "Need" does not address the problem. "Need" provides a temporary fix by making you feel better in the moment through stating the problem.

There are 120 plus employees at CAEC; I consider all of you clients. As my client your direct exposure to a healthier lifestyle (actually in my presence) is limited around your work schedule and home schedule and my work schedule and home schedule. Furthermore, it is limited to whether or not you "want" to participate in some (not necessarily all) of the lifestyle modifications we advocate. This decision, whether or not you "want" to change, is critical to your success or failure in the proposed lifestyle modification.

I chose this topic because every week I experience someone that WANTS to modify their physical fitness and nutrition lifestyle. This weeks' story is special because the client provided me with the infrmation he researched, showing me the lifestyle modification he explored and discovered on his own. This is "want". If you are going to experience a successful lifestyle modification it is going to require a little work. Work to discover what works for you. I am a guide that is here to help all of you in any way that I can, you must "want".

The client in discussion directed me to a website, www.fatsecret.com. This website is free and provides information that allows you to analyze your individual physical activity, nutrition, and calorie needs per day. The user is allowed to input their daily foods and activities to discover whether they are in calorie balance, deficit, or surplus. Fatsecret.com is a pretty cool tool that I suggesat for people that "want".

The client has told several other clients about the website as well as his spouse, who is also using this site daily. This is how wellness works!

Saturday, April 10, 2010 (Workout 24 of 28)

This one is from The Training Room on the Jersey Shore....and was the workout that converted me from a 3 sets of 10 guy. Thanks Mike and Jim.

3 rounds; 2 minutes recovery between rounds:
1. Sandbag burpee X 10 (50 # bag)
2. Renegade Row X 10e
3. Snatch X 10e
4. Conan's X 10e
5. Jump Rope X 1 minute
*Perform exercises straight through; break after jump rope