We started today with thick bar clean and jerks. Honestly, it's one of the top five ways to start a man's day. The only thing better in Frank's opinion, (Frank is the tall, gangly fella who makes fart noises in the video frequently) would be to start the day be drawing an unusually large penis on the whiteboard for everyones viewing pleasure. But he trains for something else:)  Not that there's anything wrong with that... Back to the training.  After that, repetition effort bench pressing followed by repetition effort pullups. Talk about upper body pump! I gots my swole on, big time. Finally, we got out the farmers bars for some carry's for distance. Simple day, hard work, good times. 


1.)     Thick bar clean & jerk 10x1
2a.)   Bench press bodyweight 3-5 x max reps
2b.)   Pullups 3-5 x max reps
3.)     Farmer's carries 3-5 x max distance
-we used a moderate 155lbs on each handle, as we are trying to increase conditioning a little more, bigger weight to come. We all want to be the first to carry 315 per hand!


Enjoy the video, I know not all of the lifts have perfect form, that's why we watch, coach, correct and continue.  It's when you don't know the faults, or worse, ignore the fault's and fail to correct them that present's a problem. 


Train to win, 
Matt 

Looking back on that video, I laugh, it could have been cleaned up a bit. But, that doesn't matter as much as you actually getting down on the ground and trying the movements. PLAY and experiment and see how many different ways you can move
and explore with your body. You'll engage all the core musculature, burn fat, build some strength and have fun right at home. No gym necessary, which means no excuses, just put aside a few minutes and get it done.

Strong Saturday

1a. Tiger crawl 1x50'
1b. Gorilla crawl 1x50'
1c. Frog hop 1x50'
1d. Crab walk 1x50'
1e. Lizard crawl 1x50'
1f.  Side crawl 1x50'
1g. Seated backward slide 1x50'
1h. Sit out 1x25
- Check out ANIMAL FLOW for a ton of varieties and progressions with this style of training
 
2.  Tire Flip 6-8x2-4

3.  Fat Bar Floor Press 4-5x4-5

4.  Atlas Stone/Sandbag loading/shouldering 6x2-4 (heaviest available)

5.  Farmer's Carry 6 x max distance (135-200 lbs each handle)

1.) Power Clean
-work up to a heavy single, then drop 10-20% and do 3 more
2A.) Bench Press Bodyweight x max reps x 3-5 sets
2B.) Pullups 3-5 sets x max reps
3.) Farmers Carries 5 x 150'

Below is an unrelated video, but it is certainly a great full body exercise, or lower body finisher for the strong.