Today's Workout: "Christmas Cheer"

I was sick yesterday. Nice Job on the Hogwash repeat. We will lift today instead of speed training to get some tough leg work in before you get a break. Here's the preview.....

"Christmas Cheer"

1. Front Squat: 4x6

2. BOSU Squat Press: 3x8

3. Overhead Plate Lunge: Down/Back x 3

4. Cat Crunch: 3x12

5. Plyo Push-up: 5x5 hard

Clapping Push-up: easy

6. Narrow Rope Pull-up: 4x5

Todays Workout:"Hogwash".

Hogwash

1. Renegade Man Maker: 5x5

2. Landmine Shoulder Press: 3x8 ea. arm

3. Box Step-up w/ weight: 3x20 (10 ea. leg)

(Use barbell, dumbell, or vest)

4. Whiplash: 3x10

5. Reverse hyper: 3x10

6. BOSU push-up: 4x10 easy

4x15 hard

Pull-up Test Results.

Overall Winner: Risto Beatty; 13reps = 3pts

8th Grade: Josh Frantz; 6reps = 2pts

Freshman: George Cullen; 6reps = 2pts

Sophomore: Sahir Enriquez; 10reps = 2pts

Junior: Risto Beatty; 13reps = 2pts

Senior: Ethan Moulder; 11reps = 2pts

Remember..... you get a point for competing and for attending. So... those of you that did not place will still earn 2pts! Nice job by all competitors! We will train today, and Monday and Tuesday of next week. We will award points winners for December when we return from X-mas break on January 4th.

Want to LIFT over the break? Come in when B-ball is practicing and have Coach Shockley, or Coach Hoffman open the weight room for you. I will not be around during break.

"New Maps of Hell" Shots.... Testing Today! Get Your Points!

Chuck Norris Shots

Speed training today. Be on time!

Today's Workout: Chuck Norris

"Chuck Norris"

1. Heavy Sandbag Clean and Squat: 3x8

2. Dumbell Squat Press: 4x6

3. Forward Sled Pull: Down/Back x 3

4. Pull Up: 4x5

5. GHD Sit-Up: 3x10

6. Bulgarian Split Squat: 4x12 (6ea. leg)

Shots from "Triangle Choke."

We Will Lift Today!

Spread the word...... we have been cleared to use the weight room today after extensive disinfection. Be there @ 3:15. Check Wednesday's post for the workout preview of "Triangle Choke."

Speed Training Today!

Regardless of weight room availability....... we will speed train today. Meet outside the weight room at 3:15. Spread the word!

NO Lifting Today.

Hot off the press...... there will be NO lifting today. We will speed train tomorrow in the hallways and hopefully be able to lift on Friday. This is due to the recent ring worm epidemic. Take a rest day while they disinfect the weightroom. Be there tomorrow for speed work!

Pre/Post Workout Nutrition.

Many of you have been training extremely hard. Some of you have experienced gains, some of you have not experienced the gains you want. There is another factor of your training that you need to closely examine..... NUTRITION.

My college strength coach used to say that strength development was 40% training and 60% nutrition. We had daily strength training sessions with our strength coach, and we also had nutritional sessions with a nutritionist (food coach). If a university is willing to pay someone to monitor their athletes' nutritional consumption, you can bet it is an extremely important factor in YOUR training.

The nutrients you put in your body pre and post workout are the most important of the day. Moderate to high intensity training will use muscle ATP/glycogen stores (immediate energy). These stores will become severely depleted and will stay this way if carbohydrates are not consumed after a workout. Carbohydrates before a workout will replenish any storage loss from your previous workout, refilling your glycogen tank. Carbohydrates prior to training will also improve protein transport to help repair muscles worked during training.

Both Protein and Carbohydrates dramatically improve protein synthesis (muscle/strength building) and shorten recovery time.

When should you eat?

Pre-Workout:

15-30 minutes before training..... 20-30 grams of protein and 20 - 30 grams of carbohydrates.

Post-Workout: THE MOST IMPORTANT TIME to EAT!

0-30 minutes after your workout..... 20-30 grams of protein, 20-30 grams of carbohydrates.

What should I eat to meet the above requirements?

• Drink 2 servings of chocolate milk.
• Eat 2 servings of cottage cheese and some fruit.
• Eat 2 servings of low fat yogurt.
• Mix a scoop of protein powder and 8-12 ounces of sports drink, water, or juice.
• Consume a "ready to drink" recovery shake/supplement before and after training.

'Ready to drink" Examples: (All except "Surge" are available at Albertson's and Smith's.)

1. EAS Myoplex and Myoplex Lite
2. Cytosport Muscle Milk
3. Slim Fast High Protein
4. Chocolate Milk
5. Biotest Surge Recovery (www.t-nation.com) (Chocolate is the best flavor)

Let me know if you have any questions.

Today's Workout: "Triangle Choke"

"Triangle Choke"

1. Reverse Sled Pull: Down/Back x 3

2. Hammer Row: 3x10

3. Curtis P's: Front Squat, R/L lunge, Push Press = 1 rep.

4x5

4. Incline Chain Press: 4x6

5. Sandbag Squat Clean: 3x10

6. Weighted Sit Up: 4x10

Shots From "Black Flag"

Squat Competition Results!

Nicely done by all in our squat competition. Remember........ you do receive an extra point for attending a competition. So.... for just showing up and competing you received 2 pts!

185 Reps

1. Briton Bommer: 27
2. Joe Ertle: 25
3. George Cullen: 15
4. Andy Renz: 10
5. Caelen Munz: 8
6. Gavin Shockley: 6
7. Sahir Enriquez: 5
8. Amanda Fay: 3
9. Caleb Strohemenger: 3

135 Reps

1. Amanda Fay: 26
2. Arthur Blue: 20
3. Max Prevost: 8
4. Ethan Moulder: 4

100 Reps

1. Lucas Freeze: 10
2. Teague Gudenman: 8

75 Reps

1. Dani Domsky: 10

Overall Class Winners:

Senior: Amanda Fay: 26 reps @ 135 = 2pts

Junior: Briton Bommer: 27 reps @ 185 = 2pts

Sophomore: Andy Renz: 10 reps @ 185 = 2pts

Freshman: George Cullen: 15 reps @ 185 = 2pts

Overall Winner: Briton Bommer: 27 reps @ 185! Nicely Done Briton!

Shots from "Learning the Hard Way"

Nice job yesterday! Competition today, great way to earn points.

Shots from "One Step Too Far"

Nice Job yesterday. Speed training today, be on time...... 3:15.