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

150911: Snatch Efficiency Test

Connectivity: In class:

1) Tabata Arch holds 2) Tabata Hollow Holds

Extra credit:

3) 3X8 Hips to rings or Arch/hollow swing on rings 4) 1X10 Floor Levers + 10 second descent

WL:

1) EMOM for 5 rounds:

2 Snatch @ 80%

2) E90 for 5 rounds:

2 Clean and Jerk @ 80%

Strength/Gymnastics:

2A) 4XME Muscle-up, or 4X5 anyhow (or progression plus strict supinated pull-up) 2B) 4X5 RDL, heavier than last week

Conditioning:

After Class:

30 Stone-to-shoulder for time*

*EMOM perform 10 Pull-ups

150907: Gym Closed for Labor Day: Morning Classes Only

Connectivity: In class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X60 sec Chin/toes HS Hold

Extra credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X3 Touch-and-go Power Snatch.

Notes: No pauses or resting on body to re-grip. Start at 70%-75%.

Competition:

1XME set@80% of 2-3RM from #1

Strength/Gymnastics:

2A) Back Squat 5X5@80%+ 2B) 4XME Ring Dips

Conditioning:

7 minute AMRAP:

15 Burpees 15 Toes-to-bar

150905: ME Toes-to-bar

WL: 5X5 Clean and Jerk from Power Position

That's 1 Clean + 1 Jerk = 1 rep, no misses, light, fast and perfect.

Gymnastics/Strength:

2A) 4XME Toes-to-bar 2B) Press 4X8 AHAP

Conditioning:

For time: 50 WBS Run 1 Mile.

Competition team:

Connectivity:

3 attempts at a ME HS walk, for distance

Conditioning:

Run 5k

Notes: Pick a comfortable time of day, like early morning or evening to run the 5k. If you can't do it together, do it separately, but mark your time. Share it with each other and with me. The goal is under 19-24 minutes.

150902: TGU AMRAP

Connectivity: In Class:

1) 4X:20 Deep Couch Stretch

Extra credit:

3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

1) 5X5 Snatch from Hang, no misses, light, fast and perfect.

Strength/Gymnastics:

2A) 4X15 HSPU (break up into small sets AFAP) 2B) Front Squat 4X8@70%+

Conditioning:

10 minute AMRAP:

Turkish Get-ups, alternating hands

Competition:

100 Turkish-get-ups for quality, light weight, alternating arms***

***30 minute time-cap.

150901: Hold On!

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

Extra Credit:

4) 10 Bar-muscle-ups or progression (preferably outside, before class)

Barbell Cycling:

1) 4X5 Touch-and-go Power Clean and Power Jerk. No pauses or resting on the body to re-grip. Start at 60% and work to a true 5RM.

Competition: Complete 1XME set @80% of weight completed for at least 4 reps from #1.

Gymnastics/Strength:

2A) 4XME Chest-to-bar pull-ups/pull-ups/progression 2B) Deadlift 4X8@70%+ (absolutely no deviation from neutral spine; perfect, heavy reps, no bounce off floor)

Conditioning:

3 rounds:

1 minute on 30 seconds off of: A) BB Farmers Carry hold@ 50-80% BW each arm B) Dubs C) Burpees

150831: 400m Carry

Connectivity: In Class:

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

Extra Credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. 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 60%

Strength/Gymnastics:

2A) 4XME Ring Dips 2B) Back Squat 4X8@70%+

Conditioning:

3) For time:

400m Front Rack BB Carry with 60% of 1RM FS. Perform 5 FS every time you have to pick it up from the floor.***

***Notes: No more than 30 total squats

150829: Some Holds

Connectivity: Extra credit:

3 attempts at a ME Handstand walk

WL:

1) 5X5 Clean and Jerk from Power Position, no misses; light, fast and perfect.

Gymnastics:

2A) 4XME Toes-to-bar 2B) Press 3X10 AHAP

Conditioning:

3 rounds:

45 sec Overhead Barbell Hold @ 60% of Max CJ (lateral jumps over bar if you drop the weight early until time runs out) 15 sec rest 45 sec Pull-up hang (ME burpees if you come off the bar before time is up) 15 sec rest 45 sec ME Front Squat 15 se rest 45 sec ME Pull-up 15 sec rest

150828: Stone-to-Shoulder

Connectivity: In class:

1) Tabata Arch holds 2) Tabata Hollow Holds 2) 3X8 Hips to rings or Arch/hollow swing on rings

Extra credit:

3) 1X10 Floor Levers + 10 second descent

WL:

1) Every minute for 7 rounds: 2 Snatches @70%

2) Every :90 for 7 rounds: 2 Clean and Jerk @70%

Strength/Gymnastics:

2A) 4XME Muscle-up, or 4X5-10 MU progression 2B) 3X8 RDL

Conditioning/Strength:

Extra credit, after class:

5" AMRAP:

Stone-to-Shoulder