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Mac's M.O. (It's What I Do and How I Do It...)

"Humans are not physically normal in the abence of hard physical effort. Exercise is not a thing we do to fix a problem - it is a thing we must do anyway, a thing without which there will always be problems. Exercise is the thing we must do to replicate the conditions under which our physiology was - and still is - adapted, the conditions under which we are physically normal." Mark Rippetoe -Starting Strength

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Mac's M.O. (It's What I Do and How I Do It...) | macs-mo.blogspot.com Reviews

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"Humans are not physically normal in the abence of hard physical effort. Exercise is not a thing we do to fix a problem - it is a thing we must do anyway, a thing without which there will always be problems. Exercise is the thing we must do to replicate the conditions under which our physiology was - and still is - adapted, the conditions under which we are physically normal." Mark Rippetoe -Starting Strength

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1 3 rounds of

2 10 pull ups

3 wednesday 1/5

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6 12 face pulls

7 5 rounds of

8 no comments

9 20 breathing squats

10 15 deadlifts

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Mac's M.O. (It's What I Do and How I Do It...) | macs-mo.blogspot.com Reviews

https://macs-mo.blogspot.com

"Humans are not physically normal in the abence of hard physical effort. Exercise is not a thing we do to fix a problem - it is a thing we must do anyway, a thing without which there will always be problems. Exercise is the thing we must do to replicate the conditions under which our physiology was - and still is - adapted, the conditions under which we are physically normal." Mark Rippetoe -Starting Strength

INTERNAL PAGES

macs-mo.blogspot.com

1

Mac's M.O. (It's What I Do and How I Do It...): Training Week of 7/26 - 8/2

http://macs-mo.blogspot.com/2015/08/training-week-of-726-731.html

Mac's M.O. (It's What I Do and How I Do It.). Sunday, August 2, 2015. Training Week of 7/26 - 8/2. A1 Goblet Squat - 10 x 15; rest 20 sec (12-16-16-16-15-15-15-15-15-15). A2 Rope Pull-ups - 10 x 5-7; rest 2 min (7-7-7-6-5 1-5-5-5-5-5-4 1). B1 25 KBS - 70#; rest 30 sec. B2 5-7 HSPUs - on 25 10# bumpers; rest 20 sec. B3 L-Sit x 25 sec; rest 20 sec. B4 10 windmills/side; rest 2 min. One walking lap around the school. A EMOM for 15 min - 5 TnG Deadlift @ 335#. 5 rounds of @ Z1 pace of:. C2 Ring Rows x 12.

2

Mac's M.O. (It's What I Do and How I Do It...): December 2014

http://macs-mo.blogspot.com/2014_12_01_archive.html

Mac's M.O. (It's What I Do and How I Do It.). Saturday, December 27, 2014. OPEX Being Week of 12/21 - 12/28. Sunday 12/21 - OPEX Being/Will. A 30 MU for time - 2 scores (1. # UB up front, 2. Total time to complete). 3 PC and S2O 135/953. Increase reps for both movements by 3 every round (i.e. round 2 is 6T2B, 6PC and S2O). 3/3-6/6-9/9/-12/12-15/7(finished last 8 after time). Started breaking TTB and PC/PP on sets of 9's. Monday 12/22 - OPEX Being. A snatch build to a max in 10mins. 155# x 25 reps - 6:25.

3

Mac's M.O. (It's What I Do and How I Do It...): OPEX Being - a Week of 6/8 - 6/12

http://macs-mo.blogspot.com/2015/06/opex-being-week-of-68-612.html

Mac's M.O. (It's What I Do and How I Do It.). Saturday, June 13, 2015. OPEX Being - a Week of 6/8 - 6/12. Monday 6/8 (Being 6/23/14). A back squat build to a max. 345(3)-365(2)-385(1)-405(1)-415(f) 245# x 5 x 3 @42X2. 30 Bar MU for time - 6:28. 4-4-3-2-2-2-2-1-2-2-2-2-2* 3 misses. Paced too much on these. Tried to do too many multiples.mshoukd have done doubles throughout from beginning. 30 Burpees for time - 1:15. 5 sets 80% effort - approximately 2:50-3:00/set. 40 DU (Forgot rope - subbed 40, 12" BJ's).

4

Mac's M.O. (It's What I Do and How I Do It...): August 2015

http://macs-mo.blogspot.com/2015_08_01_archive.html

Mac's M.O. (It's What I Do and How I Do It.). Tuesday, August 11, 2015. Training Week of 8/5 - 8/9. Wednesday 8/ 5 Day One. A EMOM for 20 min; 3 Perfect Back Squat - 265# x 5, 270 x 5, 275 x 10. B1 Pendelay Rows - 5 x 5 @31X1 - 135-135-135-135-135-135-135. B2 Ring Dips - 5 x (AMRAP - 2) - 7-7-7-7-7-5 2. C 5 sets of the following Barbell Complex w/ 65#; rest 30-45 sec b/t sets. Friday 8/7 Day Two. A Deadlift to tough Triple - 135-225-275-315-365-385-405-425-445-465-485(1)*. C 3 sets of:. C 10 RFT of:.

5

Mac's M.O. (It's What I Do and How I Do It...): OPEX Being - Week of 5/4 - 5/8

http://macs-mo.blogspot.com/2015/05/opex-being-week-of-54-58.html

Mac's M.O. (It's What I Do and How I Do It.). Sunday, May 10, 2015. OPEX Being - Week of 5/4 - 5/8. Monday 5/4 (Being 5/19/14). A back squat @30X1; 2-3×5; rest 3mins. B wtd chin up cluster 5. 4. 3. 2. 1; rest 20sec btw reps/rest 3mins x 2. C close grip bench press @30X1; build to a max. 5, 4, 3, 2, 1 for time 80-90% effort - time: 23:00. Rope climb 15′. 8211; build per set for BS. 8211; shoulder width on grip pronated. 8211; 16-18″ apart for CGBP build per set. 50 TGU 1.5pd alt hands per rep - 11:25.

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bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: Late PM workout, heavy bag, push-ups, body squats, butterfly sit-ups

http://bandysbuttkickings.blogspot.com/2015/04/late-pm-workout-heavy-bag-push-ups-body.html

Thursday, April 30, 2015. Late PM workout, heavy bag, push-ups, body squats, butterfly sit-ups. 30 seconds an exercise. 30sec Heavy bag punching combos. 30sec Push-ups 20 a round (military). 30sec Heavy bag kicking combos. No rest - right into punches. Needed to get the blood up. Did this around 10pm. Subscribe to: Post Comments (Atom). Mac's M.O. (It's What I Do and How I Do It.). Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2. Legs and Bobble heads. Summer workouts Day 16. 4/29/15 SBU Meet - Running.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: Short Hard Bike at AM practice, Ab work

http://bandysbuttkickings.blogspot.com/2015/04/short-hard-bike-at-am-practice-ab-work.html

Thursday, April 30, 2015. Short Hard Bike at AM practice, Ab work. Hit the bike pretty hard for a mile or so this morning on the hills. Covered roughly 4 total miles. Did some abs after the ride with the kids. Hope to get a workout in tonight of some kind. Subscribe to: Post Comments (Atom). Mac's M.O. (It's What I Do and How I Do It.). Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2. Legs and Bobble heads. Summer workouts Day 16. The Christian Competitor's Creed. Short Hard Bike at AM practice, Ab work.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: December 2014

http://bandysbuttkickings.blogspot.com/2014_12_01_archive.html

Wednesday, December 31, 2014. Bench press, strict dips, alternating toes to bar, thrusters, heavy bag work. 15 strict dips - no bend in legs or hips. 20 alternating toes to bar, rt side / lt side. 5 Thrusters @ 135 lbs. Total time w/ rest - 16:39. 10 min - kicking. 10 min - punching. Monday, December 29, 2014. Box Jumps, Pull-ups, Jump Rope, KB Swings, Thrusters, Burpees, Heavy Bag work. All with Weight Vest on. 5 Box Jumps - tall black box. 20 KB Swings - @ 55lbs. 10 Thrusters - @ 95lbs. Round 1 - 60 sec.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: March 2015

http://bandysbuttkickings.blogspot.com/2015_03_01_archive.html

Saturday, March 28, 2015. Tree removal day 3. Only had 2 left. One was a shag bark hickory that the sap was running thick in. As I was cutting branches water was running out. The trunk was miserable to piece up. Took for ever. Either way I am beat. Glad to be done. I think we were working for 3 hours to get these last 2 out chopped up and loaded. Friday, March 27, 2015. Tree removal x 2. Day 2 of tree removal at in-laws. 6 hours. Thursday, March 26, 2015. Tree cutting at the in laws. 400 meters of Lunges.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: 4/28/14 Hard AM Bike ride at Morning Practice

http://bandysbuttkickings.blogspot.com/2015/04/42814-hard-am-bike-ride-at-morning.html

Thursday, April 30, 2015. 4/28/14 Hard AM Bike ride at Morning Practice. Covered 6 very hard miles at AM practice. Subscribe to: Post Comments (Atom). Mac's M.O. (It's What I Do and How I Do It.). Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2. Legs and Bobble heads. Summer workouts Day 16. The Christian Competitor's Creed. Late PM workout, heavy bag, push-ups, body squats,. Short Hard Bike at AM practice, Ab work. 4/29/15 SBU Meet - Running. 4/28/14 Hard AM Bike ride at Morning Practice.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: Heavy Bag Work after Districts

http://bandysbuttkickings.blogspot.com/2015/05/heavy-bag-work-after-districts.html

Saturday, May 16, 2015. Heavy Bag Work after Districts. Got home from Districts and did not want to do anything. So I decided this was a good reason to make myself do something. I hung the heavy bag in the tree and rotated through my 3 sets of gloves. I was playing my workout mix and switched gloves at the start of each song. Subscribe to: Post Comments (Atom). Mac's M.O. (It's What I Do and How I Do It.). Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2. Legs and Bobble heads. Summer workouts Day 16.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: May 2015

http://bandysbuttkickings.blogspot.com/2015_05_01_archive.html

Saturday, May 30, 2015. PM - B.O.B. and Abs. 20 minutes of punching combos on the new dummy. 1 - 48.25. 2 - missed this. 3 - 3:00 - combined. Man I suck at this workout. Friday, May 29, 2015. PM - seated stationary bike, push-ups, bicycle abs. 10 min Seated Stationary Bike. 10 min Seated Stationary Bike. Long rough day at state. Just wanted to move. AM Hill repeats, Crunches. 5 x 100 meter steep hill repeats. Recovery walk backward down hill. Thursday, May 28, 2015. 10 min stationary seated bike. Evening...

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: February 2015

http://bandysbuttkickings.blogspot.com/2015_02_01_archive.html

Saturday, February 28, 2015. Daniel and I set up the workout that we are going to do with the track kids Monday. Movements/rotation was smooth. We did find a few tight spots and adjusted them. Things should all be ready for the kids. Thursday, February 26, 2015. 10 x 150 meter sled pulls w/ 70lbs on sled. Wednesday, February 25, 2015. Got home early and biked 3 plus miles while Anna ran. She had Mona and I had Missy. Ran cherry blossom loop. Two times around that loop is 1 mile. Tuesday, February 24, 2015.

bandysbuttkickings.blogspot.com

BANDY'S BUTTKICKINGS: PM 5/2/15 - Tilling the garden

http://bandysbuttkickings.blogspot.com/2015/05/pm-5215-tilling-garden.html

Sunday, May 3, 2015. PM 5/2/15 - Tilling the garden. Garden is a wreck. After the tiller broke I did not get the garden tilled after the growing season last year. Borrowed a tiller rear tine, It is doing a great job powdering the soil but since things are so rough it is beating the tar out of me. My back is very sore. I have several hours of tilling today to get this done. Subscribe to: Post Comments (Atom). Mac's M.O. (It's What I Do and How I Do It.). Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2.

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