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

150826: Another Day at the Office

Connectivity:

In class:

1) 6X:20on/:20 off, 30 degree Handstand hold

Extra credit:

2) 4X:20 Deep Couch Stretch, all four positions: Hip-flexor, quad, hamstring, split

BBG:

1) 5X5 Snatch from Power Position, no misses, light, fast and perfect. Use Straps.

Strength/Gymnastics:

2A) 3X10@60-65%% Front Squat 2B) 4X15 Strict HSPU (in sets of 3-5, AFAP)

Conditioning:

15" AMRAP: 10 Suitcase Deadlift, right arm Run 200m 10 Suitcase Deadlift, left arm Run 200m

Competition:

Before or after class, with at least half an hour rest between this piece and when you come into class.

At a conversational pace, with heart rate at 150-155BPM:

5 rounds: 1:00 Chin/toes HS hold 2:00 Burpees 1:00 Shoulder taps (against wall) 2:00 Row, run, bike, or swim

***Notes: Do not let heart-rate exceed 160BPM. If you do not have a heart rate monitor, check heart rate after burpees and after run/row/swim/bike by pressing two fingers under your right jaw, or on your wrist, and count the number of beats in 6 seconds, then multiply by 10.

150825: A Pile of Pull-ups

Connectivity: 1) 3X:40/:20off Arch hold, 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing

Barbell Cycling:

1) 4X5 Touch-and-go Power Clean and Power Jerk. No pauses or resting on the body to re-grip. Start at 50%.

Competition: Complete a max-effort set at 80% of 5RM

Gymnastics/Strength:

2A) 4XME UB Chest-to-bar pull-ups 2B) 3X10 Deadlift@55-60%%

Conditioning:

45 toes-to-bar then, no rest: 21-15-9 WBS Pull-ups

150824: Let's Get Big

Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Competition:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, 5 Strict toes-to-bar. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X5 Touch-and-go Power Snatch. No pauses or resting on body to re-grip. Start at 50%. Light, perfect, fast. Straps may be used.

Strength/Gymnastics:

2A) 4XME Ring Dips 2B) Back Squat 3X10@60-65%***

***Notes: Back squats are timed sets, AFAP. Find a rhythm and stick to it. No pausing between reps.

Conditioning:

3) EMOM for ten minutes:

10 Burpees + ME Double-unders