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

151026: 5RM BS

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, Max distance handstand walk

WL:

1) Find a max of the complex:

2 Power Snatch + 1 Snatch

Strength/Gymnastics:

2A) Back Squat 5X5 AHAP, start at 80% and work your way up to a 5RM in 5 sets. 2B) 4X8 Weighted Pause Ring Dips, 3 sec pause at bottom

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders 75-lb. power snatches, 15 reps

151022: Weightlifting Conditioning

Connectivity: Extra Credit:

1) 3X8 Arch/Hollow Roll + V-up 2) 3X3 Strict + 3 Kipping + 3 Chest-to-bar, UB

WL:

1) EMOM for 8 rounds complete:

3 Snatches@70% Add weight each round until you miss, then drop 5-10 pounds and complete the remainder of the EMOM.

2) E2M for 8 rounds:

3 Clean and Jerks@70% Add weight each round until you miss, then drop 5-10 pounds and complete the remainder of the EMOM.

Strength/Gymnastics:

2A) 4X8 Good Morning 2B) 4X1 Strict Muscle-up + 3 Dips + ME Muscle-ups, or 4X10 Muscle-up transition, or 4X8 Weighted Pull-up

Conditioning:

4 rounds: ME Yolk Walk in 1 minute. rest as needed between efforts.

151021: 3RM Split Jerk

Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch

2) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

Find a 3RM Split Jerk

Strength/Gymnastics:

2A) 4X20 Strict HSPU, in small sets AFAP

2B) 4X8 FS@75%+

Conditioning:

For time:

40 Pull-ups* 40 Dubs 20 KBS 30 Chest-to-bar Pull-ups* 50 Dubs 20 KBS 20 Bar Muscle-ups* 60 Dubs 20 KBS

*Sub pull-ups or ring-rows if needed.

151016: Oly EMOM

Connectivity: In Class:

Run 400m, then 2 rounds: 1X25’ Inch Worm 1X10 Arch/Hollow Roll + V-up 1X8 Arch/Hollow Swing or 1X3 Strict + 3 Kipping + 3 Chest-to-bar, UB

WL:

EMOM for 8 rounds complete:

1) 3 Snatches@70%***

2) E2M for 8 rounds:

3 Clean and Jerks@70%***

***Note: Add weight each round until you miss, then drop 10-20 pounds and complete the remainder of the EMOM.

Strength/Gymnastics:

2A) 3X10 Good Morning 2B) 4X1 Strict Muscle-up + 3 Dips + ME Muscle-ups, or 4X10 Muscle-up transition, or 4X10 Supinated Pull-up

Conditioning:

Extra credit:

4 rounds:

Max Distance Yolk Walk in 1 minute, light yoke. Rest 1 minute between efforts.

151011: See you in the AM

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

Weightlifting:

1) Find a 5RM Power Snatch.

Notes: Start at 45-50%. Light, perfect, fast.

Competition:

1XME@80% of best from #1

Strength/Gymnastics:

2A) 4X10 Weighted Pause Ring Dips, 3 sec pause at bottom 2B) Back Squat 3X10 AHAP***

***Note: Start at 70% and work your way up to a 10RM in 3 sets. No lengthy pauses between reps.

Conditioning:

21-15-9

Deadlifts@50% of 1RM HSPU/Push-ups