Kourtney:
Warm up 10:00

Way too happy to be lifting heavy shit all day.

3×15 goblet squats @ 44# kb
3×5 back squats @ 65#
3×5 back squats @ 95#
5×15 back squats @ 125#
3×12 lunges @ 70#
3×12 lunges @ 80#
3×15 sit-ups @ 45#

Cooldown 10:00

Paul chase:
Warm up 5:00

Obviously not me. This is mike yesterday who got me all excited to OHS. 185# x 3 for a little guy is boss.

Warm up 5:00

Overhead squat practice, and then
1×5 overhead squat @ 185#

Rest a bit.

Complete x5 front squat @ 165# every 2:00 for 22:00.

Cooldown 3×25 sit-ups

Melissa, Steve, John, Jessie, Sonny, Sam:
Warm up 10:00

Complete every :30 for 10:00…
1x dead lift
1x hang clean
1x push press

Or, x 6 heavy ball slams

Rest 3:00

Complete every :30 for 5:00 @ heavier weight…
1x dead lift
1x hang clean
1x push press

Or, x 6 heavier ball slams

Rest 5:00

Race to 60 squats
1:30 rest
Race to 75 push press
1:30 rest
Race to 50 ball slams
1:30 rest
Race to 30 burpees/burpee pull-ups (3:00 time limit)

Rest 5:00

1:00 sprint on any machine.

Cooldown 10:00

A journey towards something greater can sometimes get a bit confusing, or frustrating, but when someone becomes intent on creating a better “them” I am on board. Sean came to me with the statement, “I don’t really have anything I am training for and want to do something.” This statement is, for me, always just a tad frustrating. I wonder where the true lack of passion is in the person – is it home life, is it your friends, is it the thought of regression in the gym? The answer looks different for everyone, and I think for Sean he was looking for something greater than what he currently is – that is good enough for me.

Weight as a function of fitness is always a confusing subject – some people say that it does not matter how much you weigh as long as you can lift heavy shit; some people argue that the bigger the muscle, the dumber the muscle and the slower the motor skill; some people argue that the bigger the person the more power he/she has; cyclists stay small; power lifters get big; sprinters stay lean; movie stars pack on muscle to define what people should look like; bodybuilders get literally as big as they can get at all costs. But what about the rest of us that just lift weights a few times a week, have kids, and are periodontists? Well non of us are periodontists, but Sean is.

Sean and I came to the conclusion at the beginning of the year that he had to quit drinking in order to really see improvement within himself at the gym – this is not to say that drinking ruins fitness, but as a function of weight control, and recovery drinking alcohol is a no go. After 30 days of no alcohol he claimed 9 pounds had been lost, and I urged another 15 days without alcohol. At the end of 45 days without alcohol he lost 16 pounds and his conditioning started to noticeably increase (with all other factors remaining constant). So, I can safely say that unnecessary weight will control an individual’s ability to function – fat is unnecessary.

One week ago, Sean weighed in at 194 pounds and 24% body fat. This is frustrating for both of us because once he started drinking alcohol again the pounds crept back on in a matter of 3 months. Now we are at a place where moving his body hurts 16 pounds more than it used to – its not as if he gained 16 pounds of muscle within that time frame. So, we made an agreement to lose enough weight to get him under 10% body fat and to maintain that weight/body fat percentage until the end of the year – at that time habit, and the desire to be under 10% body fat will overcome any desire to gain weight (hopefully). We know that with the absence of alcohol from his diet he can lose 16 pounds in 45 days, so we cut alcohol as step one. Step two is to clean up the diet of all gut irritants – wheat and dairy. Step three is to maintain proper sleeping habits. Step four is to remove himself from those that do not want to help him reach his goal. Step five is to slowly increase the volume of activity in his life from 3 hours a week to 6 hours a week over the next six months.

Steps one through five are standard practice for those who want to accelerate, and see progression. Once 45 days have passed we will have a much better understanding of what to do, how much to increase activity, how much to start monitoring daily food intake, and so forth. Until then we will begin to ask more of Sean in the gym – set a higher expectation of yourself. Make yourself uncomfortable. Allow yourself to break down. Learn about the process.

I am excited about commitment. Sean is excited to be a different person. After a week’s worth of time changing some habits he had this to say,
“Hey Chase,

Just wanted to give you my week 1 update/thoughts.

As we discussed on Friday, things were pretty easy during the week. I have realized that the brutal part will be the weekends. More than anything, I think that breaking the routine is the most difficult part. Normally on the weekends I would order a pizza, drink heavily, etc….I remember this being the hardest part when I quit drinking for 45 days as well, and I’m sure it will get easier as I progress.

I also was not surprised or discouraged by no changes when we measured things on Friday. Whether there is anything scientific to it or not, I believe that the body’s initial inclination when changing a diet, etc. is to try and maintain fat stores in case they are needed for future use. That being said, I will expect to see changes by next friday.

I am not very good at easing into things, so I am anxious to increase my weekly exercise load. I understand that the goal is not a short term one, so the slow approach is probably best, but I am excited to pick things up. We can talk more about this tomorrow, as well as some other thoughts….I just wanted to give you an update. Hope all is well, and I will see you tomorrow morning.”

TO THE MOON SEAN!

Paul chase:
Warm up 5:00

2×10 push-ups
3×5 bench press @ 135#
3×3 bench press @ 185#
1×5 bench press @ 225#
3×5 incline bench press @ 135#
1×3 incline bench press @ 145#
1×3 incline bench press @ 175#
1×3 incline bench press @ 195#
2×5 dips @ +55#
2×5 dips @ +75#

3×20 sit-ups
2×1:00 flr

Cooldown 10:00

Kirsty:
Warm up 5:00

Motivation.

3×5 wall squats
3×8 back squat @ 95#
3×5 back squat @ 115#
4×6 back squat @ 125#
3×10 push press @ 30# DBS

Cooldown 10:00

Payton, Sean, Devon, Jordan, Paul, Jana:
Warm up 10:00

Cooked.

3×5 wall squat
Work up to x3 rep max front squat:
Payton – 215# pr
Sean – 255# pr
Jordan – 175# pr
Devon – 235# pr
Paul – 235# pr
Jana – 95# pr back squat

Rest 5:00

3 x :30 sprint on airdyne or rower
2:30 rest between each effort.

Cooldown 10:00

gary:
warm up 10:00

1:00 step-ups >30 reps/1:00
1:00 rest – during which, complete x10 push-ups + x5 pull-ups
3 rounds

3×5 front squats @ 85#
3×5 front squats @ 115#
5×2 front squats @ 145#
*rest accordingly

1:00 body weight squats
:30 rest
1:00 wall sit
:30 rest
1:00 ball slams @ 30#
:30 rest
1:00 overhead hold @ 30#
:30 rest
1:00 wall ball tosses
:30 rest
1:00 plank

3×30 sit-ups

cooldown 10:00