Workout #1:
Set 1: 5-5-5-3-3-3 (ME)
Front Squat @ (185#-195#-205#-215#-215#-215#)
3 Box Jump @ 38" (done before taking rest)
Set 2: 3x (continuous)
Max Rep Front Squat @ 60% BW (115#, 16-16-16)
25 DU / 75 SU
Set 3: 5x
5 Overhead Squat @ 115#
5 Box Jump @ 40"
5 Front Squat @ 115#
5 Lunge Jump (ea)
5 Back Squat @ 115#
Workout #2:
Set 1: 5-4-3-2-1-1
TGU @ (45#-55#-65#-75#-85#-95#)
5 Muscle Up
Notes:
This morning, yet another "co-worker" decided not to show up. I guess I shouldn't be surprised at this point that so many people have attempted to follow this programming and then quit. As of right now there are four of us consistently in the gym every morning at 5. Only one of them then runs/rucks with me afterwards (what I usually list as the second workout). What irritates me is that since I've started doing this, I've had a number of people/co-workers/friends/peers ask me what I do to work out and then declare that they want to do it with me. Every time, I've responded with "0500, McVeigh Gym, every day." There have been a total of fifteen dudes show once (or twice, or three times) and then inexplicably stop coming. I've only asked one guy why he stopped coming, and his response involved something like needing more sleep. He lives 5 minutes from the gym. I have a 50 mile one-way commute.
I don't push it on people. I'll encourage them to show up, but if they don't, I don't worry about it. They're not hurting me by sleeping in. It all comes down to the price you're willing to pay for physical fitness/performance/dominance. To me, it's a simple balance. Suffer five mornings a week. Push myself as hard as I can, and then push some more. Do everything I write down, even if it's retarded. And the result is that I'm in the best shape of my life. Every time I benchmark, I'm stronger and faster. It's not magic or pills or powder. It's hard work.
What really kills me about all of this is that I have a friend who lives 3000 miles away who does the same thing. I email him the workout every morning and he knocks it out. He gives me feedback. But I'm not there to coach him or motivate him. I could sleep in one morning and not worry about whether or not he's at the gym waiting for me. The three other guys here... I see them every day, we work on form together, I'm THERE to give them a hard time if they slack. But Joe just crushes it. I can talk all day long about discipline. He has it.
At the end of the day, this reminds me of something Mark Twight has put out. It's all about focus. If your goal is really important to you, you focus on it daily. But as you progress, your focus tightens. You gear up and work towards your goal on an hourly basis. Then every minute. And soon, if you're disciplined and focused and committed, it's on your mind every second of every minute of every hour of every day. Think about that.
I'm working at it. When I have downtime, I read. I read about programming. About coaching. About improving form and flexibility. When I'm home at night I stretch and roll out while the TV is on. I'm always drinking water. I do the best I can to maintain consistent nutrition. I joined a CrossFit gym to do Saturday workouts with their competition prep group so I can get my ass handed to me and get some coaching from people that know what they're talking about.
And still I know that I could be more focused. More disciplined. The more you learn, the more you realize how little you actually know. The more you do, the more you realize how much you could actually be doing.
That said, if you're stronger or faster than me, cool. Maybe I'll learn from you, too. But no matter who you are, I will outwork you.
Set 1: 5-5-5-3-3-3 (ME)
Front Squat @ (185#-195#-205#-215#-215#-215#)
3 Box Jump @ 38" (done before taking rest)
Set 2: 3x (continuous)
Max Rep Front Squat @ 60% BW (115#, 16-16-16)
25 DU / 75 SU
Set 3: 5x
5 Overhead Squat @ 115#
5 Box Jump @ 40"
5 Front Squat @ 115#
5 Lunge Jump (ea)
5 Back Squat @ 115#
Workout #2:
Set 1: 5-4-3-2-1-1
TGU @ (45#-55#-65#-75#-85#-95#)
5 Muscle Up
Notes:
This morning, yet another "co-worker" decided not to show up. I guess I shouldn't be surprised at this point that so many people have attempted to follow this programming and then quit. As of right now there are four of us consistently in the gym every morning at 5. Only one of them then runs/rucks with me afterwards (what I usually list as the second workout). What irritates me is that since I've started doing this, I've had a number of people/co-workers/friends/peers ask me what I do to work out and then declare that they want to do it with me. Every time, I've responded with "0500, McVeigh Gym, every day." There have been a total of fifteen dudes show once (or twice, or three times) and then inexplicably stop coming. I've only asked one guy why he stopped coming, and his response involved something like needing more sleep. He lives 5 minutes from the gym. I have a 50 mile one-way commute.
I don't push it on people. I'll encourage them to show up, but if they don't, I don't worry about it. They're not hurting me by sleeping in. It all comes down to the price you're willing to pay for physical fitness/performance/dominance. To me, it's a simple balance. Suffer five mornings a week. Push myself as hard as I can, and then push some more. Do everything I write down, even if it's retarded. And the result is that I'm in the best shape of my life. Every time I benchmark, I'm stronger and faster. It's not magic or pills or powder. It's hard work.
What really kills me about all of this is that I have a friend who lives 3000 miles away who does the same thing. I email him the workout every morning and he knocks it out. He gives me feedback. But I'm not there to coach him or motivate him. I could sleep in one morning and not worry about whether or not he's at the gym waiting for me. The three other guys here... I see them every day, we work on form together, I'm THERE to give them a hard time if they slack. But Joe just crushes it. I can talk all day long about discipline. He has it.
At the end of the day, this reminds me of something Mark Twight has put out. It's all about focus. If your goal is really important to you, you focus on it daily. But as you progress, your focus tightens. You gear up and work towards your goal on an hourly basis. Then every minute. And soon, if you're disciplined and focused and committed, it's on your mind every second of every minute of every hour of every day. Think about that.
I'm working at it. When I have downtime, I read. I read about programming. About coaching. About improving form and flexibility. When I'm home at night I stretch and roll out while the TV is on. I'm always drinking water. I do the best I can to maintain consistent nutrition. I joined a CrossFit gym to do Saturday workouts with their competition prep group so I can get my ass handed to me and get some coaching from people that know what they're talking about.
And still I know that I could be more focused. More disciplined. The more you learn, the more you realize how little you actually know. The more you do, the more you realize how much you could actually be doing.
That said, if you're stronger or faster than me, cool. Maybe I'll learn from you, too. But no matter who you are, I will outwork you.
