Michael Espinosa
To Choose Suffering

We do not avoid discomfort. We meet it with calloused hands and sweating brow, knowing that, to run from it is to run to it.

To Choose Suffering
Michael Espinosa
The 5 Best Gyms in Gainesville (And Why You’ll ...
The 5 Best Gyms in Gainesville (And Why You’ll Probably Join the Last One)
Michael Espinosa
Use This One Secret to Gain Muscle — Fast
Use This One Secret to Gain Muscle — Fast
Michael Espinosa
When Thinking About Weight Gets in the Way, ...
When Thinking About Weight Gets in the Way, Will Power is not the Problem
Michael Espinosa
Do This To Lose Weight Without Counting Calories

The average person goes on 126 diets in their lifetime! If diets worked, you’d only need to go on one. They don’t work.

Do This To Lose Weight Without Counting Calories

150729: Time to Make the Bagels

Connectivity: Complete before or after class.

1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

BBG:

1) 10” to find a 3RM Power Snatch 2) 10" to find a 3RM Power Clean 3) 10" to find a 3RM Jerk

Strength:

Competition team only. Arrive early to complete Connectivity, BBG and Strength in time to complete the conditioning piece with the class.

4A) 5X3 Clean DL with 3 sec. pause below the knee 4B) 5X5 Push-press

Conditioning:

5) 3 rounds for time:

10 Hang Power Cleans @ 50% of 1RM Clean 20 WBS 50 dubs

150728: 103%

Connectivity: To be completed before or after class.

1) 4X:20/:20off Seated Pike Stretch with Flat back

2) 2X25’ Inch-worm with long 3 second count at top and bottom

3) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent

BBG:

1) 3X1 Clean + Hang Clean + FS + Jerk @ 75%

Strength:

2)BS: 1X5@60, 1X3@70, 1X2@80, 1X2@90, 1X1@95, 1X1@103%

3) FS: 1X5@60, 70, 2X5@75

Conditioning:

4) For reps:

1” Strict HSPU 5” ME KB Snatch 1” ME Strict HSPU 3” ME KB Snatch 1” ME Strict HSPU

150727: Week 11 of 14

Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off

2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

3) Spend 5-10 minutes practicing straight-arm hip taps with chin and toes on wall

BBG:

1) Find a 3RM of the complex: 1 Snatch + 1 Hang Snatch + 1 OHS

Competition: 1X1@90, 95, 100

Strength:

2A) 3X5 Snatch-grip DL, w/ pause at bottom of knee, 5 seconds

2B) 6X5 Pendlay row

Conditioning:

3) 10” AMRAP:

100’ Shuttle run 30 Lateral jumps 15 C2B PU

150724: Strong is King

Connectivity: 1) 3X12 Arch/hollow rolls 2) 3X8 Hips to rings 3) 1X10 Floor Levers + 10 second descent

Competition:

1) 3X3 Snatch from Power position, with heavy working weight 2) 3X2 Clean from PP, no jerks

Strength:

1) BS: 1X5@60, 1X5@65, 1X5@70, 1X5@75

2A) FS: 1X5@60, 65, 2X5@70 2B) 4X5 Tempo Close-grip bench, 33X0 tempo

3A) 3XME Strict supinated C2B PU (competition on rings with false grip) 3B) 3X8 Good Mornings

150722: A Chipper for Time

Connectivity: 1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X 20sec Chin/toes, 20sec HS Shrug, 20 reps Shoulder taps, 20 reps Hip Taps

Notes: Break up the hip taps and shoulder taps as needed to complete the set.

BBG:

1) 10” to find a 3RM Power Snatch 2) 10" to find a 3RM Power Clean 3) 10" to find a 3RM Jerk

Strength:

Competition team only. Get to class early and get a head-start so that you can complete the chipper with the rest of class.

4A) 4X5 Clean RDL + 5 Clean pulls from Power Position 4B) 4X5 Bent-over row

Conditioning:

5) For time:

20 Push-press @ 40-50% of 1RM Jerk 12 muscle-ups 20 BB Walking lunge steps (front rack) 20 Push-Jerks 9 Muscle-ups 20 BB WL 20 Split Jerks 6 Muscle-ups 20 BB WL

Notes: If you cannot perform muscle-ups, perform chest-to-bar pull-ups or pull-ups instead. Weights for shoulder to overhead movements and walking lunges are the same.

150721: 3-Position Clean and Jerk

Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back 2) 2X1" Front Box Hold 3) 2X1" Back Box Hold 4) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent

BBG:

1) 12" to find a 1RM 3-position Clean + 1 Jerk

Competition: 3X1@90-95% of #1

Strength:

2) BS: 1X5@60, 1X5@65, 1X5@70, 1X5@75 3) FS: 1X5@60, 65, 2X5@70

Conditioning:

4) 3 rounds: 1” ME C2BPU 3” ME Sled pull, down and back 50’

150720: Skills and Drills

Connectivity: 1) Box Shoulder Stretch 4X:20/:20off

2) 3X1:00 Chin/toes HS Hold, rest as needed between efforts

3) Spend 5-10 minutes on performing hip taps with the chin and toes touching the wall. Practice perfect reps, and string reps together swiftly and smoothly. Avoid looking at your hands.

BBG:

1) 12 minutes to establish a 1RM 3-position Snatch (Floor, Hang, Power Position)

Competition: 3X1@90-95% of #1, after finding max

Strength:

2A) 4X5 Snatch Grip RDL + 5 Snatch high pulls

2B) 4X5 BN Push-press

Conditioning:

3) 5 rounds, each for time:

Run 200m

14 Lateral Jumps

7 Unbroken Hang Power Cleans @ (175/120, or 60%-70& of 1RM Clean)

rest 1:1

Skills and Drills:

The bar muscle-up, or BMU, is a fun and challenging movement. Even after acquiring proficiency with ring muscle-ups, the bar muscle-up may be elusive for some athletes to acquire. With the rings, an athlete has less of on obstacle through the transition. With the bar muscle-up, an athlete must learn to move around the bar.

Below are three informative videos by Carl Paoli that are worth viewing if you are interested in acquiring your first bar muscle-up. The prerequisite strength is a chest-to-bar pull-up with the elbows close to the body and a "hip-to-bar"––the rest is body control. By moving from a horizontal, arched position with the bar at the hips and the head above the feet, then piking and dropping the feet, we create the rotation necessary to get around the bar. Confusing, right?––No way! it's as easy as doing a sit-up!

Check out the videos and perform these drills before or after class, then try a bar muscle-up if you have the prerequisites. Even if you lack the prerequisite strength to do a hip-to-bar, the videos provide drills that you may perform to acquire a hip-to-bar and later a bar muscle-up.

The low-bar or the dip bars at The Park (at The Ark) would be a perfect place to practice. You can stack a couple of tires and use them as Carl uses the weighted box in his video. Watch the videos, practice the drills, and your first BMU will be just around the corner!

Bar Muscle-up Part 1:

[embed]https://youtu.be/ObtovY6AQso[/embed]

.

Bar Muscle-up Part 2:

[embed]https://youtu.be/mMZMk7S2oTw[/embed]

.

Bar Muscle-up Part 3:

[embed]https://youtu.be/vHkGJP0Wdfw[/embed]

150718: Max Out Saturday

BBG: 1) 1RM Snatch

2) 1RM CJ

Strength:

3) 3RM FS

Conditioning:

4) For time:

21-15-9

Thrusters (95/65)

Lateral Burpees over bar

Crush Games Team Training:

1) Do your barbell work as planned

2) As a team, complete:

18 rope climbs for time

Notes: If all three team members are present, do 18. Perform 12 reps total if only two are present. Partition rope climbs evenly.

3) 4 rounds, each for time:

25' OHWL with Axle bar at 100lbs

25' Handstand Walk

Notes: One team-member completes a round while the others watch and rest.

150717: Light Squats

Connectivity: 1) Tabata Hollow holds

2) Tabata Arch holds

3) 1X10 Floor Levers + 10 second descent

Competition:

You'll need to arrive at least 30 minutes early to complete this work. 45 minutes is ideal.

1) 10" to find a Snatch 2RM from hang + 1 from floor, repeat max for three sets

2) 10" to find a Hang CJ 2RM + 1 CJ, repeat max for three sets

Strength:

3) BS: 1X5@65, 3X5@75

4A) FS: 4X5@65

4B) 4X5 Tempo Close-grip Bench 33x0 tempo

5A) 3X8 Weighted Pull-up

5B) 3X8 Good Mornings