Up'd this weeks workout numbers! VLOG on wicked Power Wheel workout!!

Here's a great Power Wheel finisher i've been doing lately; 10-2 of power wheel rollouts to chest (off knees), then lifting the knees off the floor and doing push ups chest to power wheel...did it without pausing tonight too which was challenging but man it feels great! Try it you'll like it:) haha

Here's my training and NOTES/TIPS for YOU! on each workout for the WEEK:)

MONDAY April 9,16, 23 2012
4 x amap,  2g  + vest AMUs x
Week 1:    5,5,4,4,4
Week 2:  5,4(-1),4,4,4,3
Week 3:  5,5,6**=16
NOTES/TIPS for YOU! - this assisted or un-assisted muscle up is a very technical exercise and it's easy to cheat it, here i do my best to keep form and not swing away from the bar...if cheating happens a little bit, okay, that's acceptable to a degree, alot, well then my simple rule is slow it down and get it right...in this case either go to less reps but proper form...OR use more assistance to get that proper form!
Rest
Pullups to bottom of chest + 140bxt better
Week 2: +140bxt x 8,8,8=24
Week 3: +80bxt x 6,6,5=17** better
NOTES/TIPS for YOU! again same points as above...instead of cheating keep that nice long vertical line and do the best you can not to kip or swing back!
HSPUs off 6"box + 70bxt better
Week 2: 6,6,6=18
Week 3: 7,7,7=21**
NOTES/TIPS for YOU! Here's a perfect example of when to use the bxt to assist you, HSPU's off boxes are challenging and i want to hit more reps to GTG a bit better so use just a bit....BUT by going off 6" boxes it challenges me just right...that way me, you, everybody can be challenge properly!
15/15 x amap minutes up to 5, stop when fatiguing..if completed go up next week in reps or weight
Dips.    x10s x 3.5/4 min = 70,80
B rows x 10s x 3.5/4min=70,80
NOTES/TIPS for YOU! Here is the challenge for the EGO, not your muscles so much...well yes but IF your ego really steps in here you'll cheat and then mess up your numbers...so i always keep rules on these...dont kip the hips and must touch hands to ribs...if not i'm done:)
Great finish!!

TUESDAY April 24, 2012
Dead Sn x 5 x 12s,16s,20s,
3 Sets of 5 x 24s good
VJ red 2/1/0 x 9"6"/9'10"/10'2"
18" box step up + PJ
4 x 8s + 120  GREAT!
Back domes press up 4 x 3 x 28s+10 sec hold at end
KB levers with hip lift:  4 x 3+5 sec hold low as poss x 24s
60s DL x amap x 12 70%
NOTES/TIPS for YOU! on this workout you might notice i'm not doing as much jumping, well that's because i want to slowly get back into it as my left knee gets a little touchy if i do too much too soon it seems SO i'm listening, slowing it down...doing dead snatches and this seems to work great to prep me for actual jumping. FINISHERS: back dome and levers...love these for many reasons....it's always important to keep the fun in the training so make sure you do some fun skill training each workout! The deadlift....just 1 set....this is also sort of a buyout for me and since it's one set and one strong exercise...it's easy:) haha

WEDNESDAY April 18, 25,2012
15/15 x 10 minutes                 AMUs       &   single bar dips to chest
Week 1:               140 x 4, then 9x2 =22   /   Single bar dips x 4s = 40
Week 2:                         4/3/2/2,3/2/=25            /    6/6/5/4/4/=50
Week 3:                         5*/3/3/2/2/=30           /     6/6/6/5/4/=54

Next two: 30" - paralletyes Pushups + vest    /      Pullups + vest
Week 1:                        10 x 6 = 60               /        10 x 3 = 30
Week 2:                   8/7/6/6/6/ =66              /       4/4/3/3/3 = 34
Week 3:                    9/8/7/6/6/=72            /          5/4/4/3/3/=38
NOTES/TIPS for YOU! probably still my favorite workout i've ever made..the MBG 15/15 x 10 minutes!! Low or high reps can do strength, power, or mix em with endurance too...it does it all. IF YOU WANT TO GET IN SHAPE quickly...this is your workouts!!!:)

THURSDAY April 27, 2012
1A) Dead Cl x 5 x 6 reps x 32s
2A) BJ x PJ120: 3 x 8 past 6'6"
3A) Back domes press up 2 x 4 x 28s
3B) KB levers with hip lift:  2 x 5+5 sec
Backdome crawl 1 x 10y lifting h/f
HLR 1 x 10 feet to bar no momentum
68s DL 1 x 8,  85% (300 lbs)
NOTES/TIPS for YOU! Same notes as tuesday...this is great prep and lead in to dunking and it's alot of simple strong training:)

FRIDAY April 13, 20 2012
AMUs 2g 160lbs feet together:
Week 1:  9, 9, 8, 8 almost!!:)
Week 2: 120lbs x 3,3, 3, 2/1
Week 3: 2g x 9,9,9** almost 10!!
Week 4: 2g 4x4 perfect w/block
Free boxes hspu + 70lb bxt, tried not assisted and not close 
Week 1: 3,3,3,anw
Week 2:  3,1 / 2,2 /3,1 /*4anw
Week 3: 4,4,4**
Week 4: 4+70, 1 +0t!,0,0,1=2:)
Pushups Last 
Week 1: 40k x 6,6,6,6
Week 2:  44k x 6,6,6,6! (215x.65bw =140+97=237lb pushup
Week 3: x 8,8,8**
Week 4: x 9, 9
Pullups + resistance
Week 1: 20 D x  Last 5, 5, 5, 5 (235lb pullup)
Week 2: 30 D x 3,3,3,3!!  (215+30=245lb pullup)
Week 3: 30 D x 4,4,4**
Week 4: 24k x 1, 1, 1,(215+53=268lbs)
10-2 pw rollout>pw pushup great!!! with no pauses...next go to weight vest:)
NOTES/TIPS for YOU! a simple and strong workout, improving each week....great thing about this workout is you can go up or down in weight/challenge alot and get a totally different feel while keeping the same exact exercises! another fun point is seeing how much bodyweight wise you're lifting!:) i love that:) So if you're a guy doing push ups...you use 65% of your weight, women you're about 60%. 200lb man = 130lb pressing weight, women 120lbs about. On the pullups it's 100% unless you're using the bxt and power jumper cables...then it's varied quite a bit. but generally if you're using a 80lb R8 lifeline cable set up as i suggested 18" from top of bar and side bars are 5' apart, then at the bottom you're getting about 60lbs of assistance...dropping to less and less as you pull. 
Hope you guys like the NOTES/HELP!!

Whew tough week of training:)
time for bed:)
peace!
jon

Eischens Yoga: my story, my kitty giving feedback:)

Here's Boobie giving feedback on my low back as i do wide leg forward flexion:) He's been doing this since he was a baby...loves jumping on my leg, crawling up my leg, then up my back and onto my neck:) haha 
As mentioned i'm splitting up my blog into 3 sections a week. So tonight is Eischens Yoga and restoration / balance / alignment... and like on tuesday night with my start into plant based nutriton, we'll do the same tonight with Eischens Yoga. Way back in about 1990 was my first intro to yoga, my client actor Woody Harrelson tried to get me to do some....of course being young and dumb i didnt listen and just thought it was weird:) little did i know:) Looking back it's so funny how when you're young you think you know everything....oh if i only knew then what i know now:) haha
SO i continued doing what i thought was the only way to train, eat, restore...at that age/time i had no restoration plan beyond working out....the result was extremely tight ankles, hips (and knees), back, shoulders....a mess!!:) So as time went by my range of motion got more and more limited...i was thinking this was just natural with muscle...wrong! NOT being able to squat fully butt to heels is un-natural, NOT being able to do a back dome is un-natural...these two simple but powerful positions show a great deal...and i was no where near either one.
SO THE RESULT OF NOT DOING ANY EISCHENS YOGA BACK THEN....well it happened sort of quickly during my 20s....first dunking and jumping off my left leg all the time developed and incredibly tight left knee and hip. Patella Tendinitis was the result...not listening to that i continued doing the same stuff...hopping on my right leg playing basketball! can you believe that:) Then eventually when jumping and landing on my left leg it popped...tearing my left patella 80% thru, tearing my acl and meniscus as well....bad day...i thought....looking back it was a good day. Because without this day, my life would not be the same as i'd never had found Eischens Yoga and if i hadnt found that i would not have opened my first Monkey Bar Gym! After the injury there was NO choice, no walking properly, no jogging, no leg workouts....hard time doing almost anything. So was forced to go to a doctor...giving me the choice surgery which he thought might not do alot cause i'll still have massive scar tissue OR do alot of therapy, chiropractic, applied kinesiology, physical therapy...i tried it all....but spent most of my time and money on sports massage therapy...hours and hours of very intense DEEP tissue massage therapy....to the point of screaming it was so intense. The result was not good NOTHING WORKED!!!!....the pain in my knee had continued and grew to incredible back pain now as well...sleeping was hard, standing maybe for 1 minute was okay otherwise i had to kneel down to take the pain off my back....it was a very hard time physically and mentally for me.
By this time i was getting very frustrated with the entire fitness world, as i felt the isolated training was fake and pointless but everybody still did it? Then the way fitness folk or athletes were healed....man that was a joke too i was injured and felt why is it that nothing can fix me up? In need of a break from LA i moved back to madison wisconsin (my hometown) to develop an invention idea of mine...the Power Wheel:) So in doing so i had come to accept i will never run or jump again as now the knee and back pain had been crushing me for almost 4 years!!!
IT ALL CHANGED soon after arriving back home as my friend Steve Myrland introduced me to Roger Eischens in july of 1997...my life changed that day:) Within 5 minutes my back and knee felt better than they had in any time during the last 4 years!! I met with Roger 2-3 times a week, he'd teach me his Eischens Yoga (back then Roger called his yoga High Energy Yoga, which was later changed to Eischens Yoga in 2004 by all of us followers and instructors as a way to honor him) He told me within one month i'll be back playing basketball full out again and even dunking again no problem....and he was right!! I was playing full out with no knee or back pain! Since this time Eischens Yoga is the only method of restoration i've done and because of it i feel amazing!
WHEW that's alot for tonight:) This is my story, EY changed my life, i know it can help you as well if you do it...but you got to do it! I HIGHLY RECOMMEND doing our Eischens Yoga beginner sequence on our DVD daily for 30 days straight....i guarantee it will blow your mind!!
So from now on i'll be explaining Eischens Yoga poses and giving tips every thursday night blog. Again if you have any questions on it i'm happy to help you out like others have done for me!
So do it...30 days in a row of the EY beginner sequence!!:)
Peace my friends,
Jon

Jon Hinds: How i became a Plant Strong Athlete!

One of my favorite meals:) Greens, Beans, Sweet Potato:) Simple & Strong!!

FOCUS TONIGHT IS EATING PLANT BASED...SO I THOUGHT I MIGHT AS WELL 

GIVE YOU ALL AN IDEA OF HOW I CAME TO BE PLANT BASED & PLANT STRONG!!

The time was August 2000, I had just won a Gold Medal in two of
the biggest Brazilian Jiu-jitsu (BJJ) tournaments in the world and
opened my first Monkey Bar Gymnasium (MBG); needless to say
I was feeling pretty darn good! Move forward three years and
things changed dramatically. Although my gym was doing great, I
could barely train BJJ anymore or workout, why......? Arthritis in
my hands and feet, plus severe knee and back pain! Never
before had I had a problem and why should i? I ate the perfect
athlete diet….oatmeal, raw nuts, whey protein and a banana for
breakfast; whey protein bar for a snack; chicken breast sandwich
on whole wheat bun with veggies for lunch; smoothie with whey
protein for an after workout recovery drink and salmon, broccoli
and potato for dinner….perfect!!  
At least that’s what I thought!!
You see right after opening my gym, I began to experience crippling
hand and back pain, the type that cuts any activities down to zero.
Because I couldn’t workout, I had feelings of depression, fatigue
and then started to gain fat. After that the pain became unbearable, I
went to a doctor. After four second opinions, I realized they were
all going to tell me the same thing, I had arthritis. I couldn’t
accept this answer but I didn’t know what to do and I didn’t know
how to heal myself. One day, out of the blue a guy named John
Allen Mollenhauer called me to talk about some of my inventions
and ended up asking me about my health. Reluctantly I told him
the pain I’d been experiencing and he said “that’s reversible you
know”. So 30 minutes later John explained the basis of plant
based nutrition and told me that I had to read a book called “The
China Study” the biggest nutrition study done comparing animal
based foods and plant based foods and their affects on the body.
This book hadn’t even been printed yet, so he sent me a rough
draft copy of it and underlined the key points as to why I had this
pain and how then I could change it. John also told me not to eat
animal products for thirty days and that my hand pain would be
almost gone. Thirty days later it was and sixty days later it was
completely gone!!

Since that time, I have made it my duty to learn and apply all that
I can when it comes to plant based nutrition so that I can do for
others what John did for me. This life transformation happened in
2003 and I’ve been going strong ever since. Soon after beginning
and learning as much as possibly could I met the author of “The
China Study”, T. Colin Campbell and with his knowledge I began
to apply the plant based lifestyle to my Monkey Bar Gymnasiums
with amazing results.

That is my story, literally going from pain to health in a matter of 30
days....Colin Campbell and John Allen changed my life! This decision
to go plant based was and was not an easy one though. NOT EASY because
i was massively worried i'd lose all my hard gained muscle....WRONG
i'm currently the same exact lean body mass and weight i was in 2003
when i moved to plant based. EASY because i've never wanted to harm
any animals and feeling like i had to in order to be strong really to put
it honestly was not cool in my gut. And when i found i i could be
just as strong, lean and athletic as i've ever been without killing animals,
man i was all over that!!!:) Plus helping the planet was another big one
and that is another big perk too of not feeding that factory farming industry.
SO MY REASONS FOR BEING PLANT STRONG:

1. Better health, just as strong, lean and athletic
2. No killing animals
3. Helping Global Cooling

3 simple reason we can all support!!!
Support my friends!:)
After this i'm going to put in recipes to help you change your life, animals
and the planet!!!
PEACE!!
Jon

April 14-21 week of training, question of the day:)

Here's an attempt at a 88k (44k on each side) back dome....did not make it but i tried:) haha! I'm gonna get it again, been about 2 years since last doing this and it's a serious challenge that makes you feel great! Key here is doing alot of Eischens Yoga to get my base back dome solid then working my way up on a regular basis...it's coming.
THIS WEEKS BLOG IS ON MY TRAINING ONLY. i'm thinking of splitting the blog up into a few different blogs each week...basically MBG3: training, eating, restoring.
QUESTION FOR YOU: WHAT WOULD YOU LIKE TO SEE IN EACH OF THE 3 PARTS OF MY BLOG? Please tell me if you'd like me to explain anything else here as well as i'm always happy to share:)

MONDAY TRAINING: April 16, 2012,  4 x amap
2g  + vest AMUs (is assisted muscle ups, 2g = 2 green bands, vest is 17lbs)
WEEK 2: 5,5,4,4,4  2 sets of 5, 3 sets of 4
WEEK 3: 5,4(-1),4,4,4,3 1 set of 5, 4 sets of 4 (-1)
Rest
Pullups to bottom of chest + 140bxt better - ADDED SOME HELP AS WANT MORE REPS
WEEK 3: 8,8,8=24
HSPUs off 6"box + 70bxt better - ADDED SOME HELP AS WANT MORE REPS
WEEK 3: 6,6,6=18
15/15 x amap minutes up to 5, stop when fatiguing..if completed go up next week in reps or weight
Dips.            x10s x 3.5 min = 70 WK1 /
Body rows   x 10s x 3.5 min=70  WK1 /
Great finish!!

WEDNESDAY TRAINING: April 11, 18, 2012
15/15 x 10 minutes each pair (so 10 sets each exercise)
AMUs + 140lb BXT assistance (1 green, 1 red) 
WEEK 2: x 4, then 9x2 =22
WEEK 3: x 4/3/2/2,3/2/=25 (+3)
Single bar dips to touching chest
WEEK 2: x 4s = 40
WEEK 3: x 6/6/5/4/4/=50 (+10)
Next two:
30" - paralletyes Pushups + vest 
WEEK 2: x 10 x 6 = 60
WEEK 3: x 8/7/6/6/6/ =66 (+6)
Pullups + vest x 
WEEK 2: x 3s = 30
WEEK 3: x 4/4/3/3/3/ 34 (+4)

FRIDAY TRAINING: April 7, 13, 20, 2012        3-4 sets of amap repeats of same reps
AMUs 2g 160lbs feet together:
WEEK 1:  9, 9, 8, 8 almost!!:)
WEEK 2: 120lbs x 3,3, 3, 2/1 gonna mix this one up each week 160 or 120 assistance
WEEK 3:  2g x 9,9,9** almost 10!!
Free boxes handstand push ups + yellow power jumper assistance
WEEK 1: x 3,3,3,anw (took a week of side practice just to get to where i could do 2!!:)
WEEK 2: x 3,1 / 2,2 /3,1 /*4anw
WEEK 3: x 4,4,4**
Deep Pushups off 3 high boxes with kb thru belt around waist, deep is chest past hands:
WEEK 1: x 6,6,6,6 (with 40kg = 228lb deep push ups)
WEEK 2: x 6,6,6,6 (with 44kg = 215x.65=140+97=237lb deep pushups)
WEEK 3: x 8,8,8** (with 44kg= same 237lb deep push ups...but for more reps:)
Pullups plus D-ball held between feet and chin above bar
WEEK 1: 20D x  Last 5, 5, 5, 5 (215+30=235lb pullup)
WEEK 2: 30D x 3,3,3,3!! (215+30=245lb pullup)
WEEK 3: 30D x 4,4,4** (215+30=245lb pullup)

FINISHING EACH WORKOUT WITH SOME POWER WHEEL DRILLS:)

PEACE MY FRIENDS!!
Jon

how to modify jump training, 15/15 of j rock?:) another question of the day:)

here's a vlog i did on last saturday while riding all around chicago for about 4 hours....this spot is amazing! and what's even more amazing it's minutes from my home, right off the lakefront, it's downtown and hardly anyone was there on a beautiful sunny saturday!!! now for me that is perfect on all points cause i just love getting away from it all and being in nature and this hit the spot!
notice the wild grass too.....this little video doesnt do it justice, but if you're in chicago or near by you need to get over here and check it out....awesome!

April 9, 2012, Monday 4 x amap

• 2g  + vest AMUs x LAST WEEK: 4,4,4,4,4
• THIS WEEK: 5,5,4,4,4 (+2)
• Rest
• Pullups to nips x LAST WEEK 1,1,1,1,1,1,1=7
• THIS WEEK: 2,2,2,2,2,2,2=14 (+7)
• HSPUs off 6"boxes x LAST WEEK 1,1,1,1,1,1,1=7
• THIS WEEK: 2,2,2,2=8 (+1) forth set of 2 i was struggling alot so called it on that one...still UP!!:)
• 15/15 x amap minutes up to 5, stop when fatiguing..if completed go up next week in reps or weight
• Dips.            x10s x 3 min = 60
• Cliff crawls x 1 x 5 min =10

April 11, 2012 WEDNESDAY - 15/15 x 10 minutes

• assisted muscle ups (140lbs R8, R6) x 4,2,2,2,2 / 2,2,2,2,2 = 22
• single bar dips x 6,4,4,4,4 / 4,4,4,4,4 = 42 
• GREAT combo PLUS i'm stoked to do this same one next week as i'm confident i'll improve!!:)
• feet on 30" box + 17lb vest, hands on paralettes push ups x 10 x 6 = 60 
• pullups + 17lb vest x 10 x 3 = 30 
• GREAT combo again!! both on point for reps as had a heck of a time finishing with same reps which means i picked the right numbers to keep throughout!

BUYOUT - 10-2 power wheel rollouts to chest and hold while partner does reps....this got hard!!!!!:)
Rare to say a 3.9* workout but this was!!!:) THIS IS RARE AS I'VE NEVER PUT DOWN A PERFECT 4.0 WORKOUT....MAYBE THE DAY I DO THE BAR-BARIANS REQUIREMENTS AND DUNK!!!:) NOW THAT'S A 4*!!!!:) HAHAHA IT'S GOT TO BE FUN, HARD, CHALLENGING AND FEEL GREAT AFTERWARDS!!! ACROSS THE BOARD THIS ONE WAS!

Thursday 4.12.12 "THE RAMP!" = the "shiddy walk" if you dont know what that is then ya betta ask somebody!!!:) haha
10 rounds of:

• Sprint to top 80 yards, walk down
• Low backpedal to top
• Last time crawl to top forw/back

Wicked!! NOW why do i say this workout ='s the shiddy walk....what is that? well it's just a slang that goes around the weight rooms for football in college....its when your legs are so pumped you walk with your chest and butt sticking out and sort of swinging your legs....basically they're FULL as possible with blood and pump:)

EISCHENS YOGA: been just focusing on consistent work, doing alot of back dome and feeling light and fortunately that's happening. Left knee started hurting soon after beginning my jump training again so as you can see i've modified my jump training a bit...and doing my EY has got me feeling pretty good so pretty sure i can do more vertical jumps and 1 legged jumps in the next week or two....no rush though as i'm still doing alot of 1 legged work to support the balance and strength i first need to then jump with full power again!

PLANT STRONG MEALS: here just focusing on eating alot of greens and drinking alot of greens. Along with that mixing those in with beans, nuts and seeds and some occassional pseudo grains too. That has been working pretty well too as my numbers are getting better, i'm feeling pretty good and for sure with a little better sleep can improve even more (sleeping better, up to about 6-7 hours a night now)

QUESTION OF THE DAY: how do you eat Green & Lean when eating:

1. Italian
2. Mexican
3. Thai
4. American

I've done all and all are do-able my friends, now it's your turn to think and answer:)

Eat Green, Get Lean....walk the walk:)
Jon

Inverted Traveling rings feat!! This weeks results! Tip of the week & HOW TO MBG!!!!

Here's the last half of an amazing feat! Rohan (member at MBG Chicago) does the traveling rings...INVERTED!!! this is crazy hard and the fact that he's 6'8" doesnt make it alot easier either!!:)
Wednesday thru Fridays workouts.....all improved upon from last week!! Feeling good, eating is on point, sleeping is getting better too:)
April 4,2012 WEDNESDAY - J Rock

1. Free box HSPUs Asst 70,110,150 x t3,2,2 / 1, 1, 3 (got this hooked up so feet dont touch wall and it's super hard but i'm getting better each week! I'll note if i did not touch the wall at all if i put ALL w/NO WALL (ANW)
2. Assist MUs 160 (2 greens) -17 vest, 160, 200  x  4,3,6 / 2, 2, 8
1. Next two: 15/15 x 5 each....this was awesome!!! Love my 15/15:)
3. Pushups x 10 = 100 (all sets of 10)
4. PW rollouts x 7 = 70 (all sets of 7)

Thursday  April 5, 2012 - Legs and core (strict no strain)

1. 18" stepups L/R x 12s+60, 11s+80, 6s+140, 6s+160,  4s+220 GREAT! (used the Power Jumper here and simply started with 1 green, then 1 green + 1 red, then 2 gr + 1 red)
2. Back domes x 30 sec:+16s, 24s, 36s, 44s missed 2 times (i'm gonna get this in the next 2 weeks!)
3. KB levers with hip lift: 16s x 12, 24s x 8,  10 sec lever hold x 36s x.  sets, 44s x 2 count hold
4. 44s DL x amap x 30 (this actually felt very easy so i'll add more next week)

Good workout 3.6*

April 06, 2012 Friday amap same rep sets btwn 3-8 at 8 for 4 sets move up in challenge

1. Assited Muscle Ups 2 green power jumper cables with feet together:
1. Last weeks numbers - 8,8, 8,7
2. Today 9, 9, 8, 8 almost!!:) good improvement! (+3)
2. Free boxes hspu + 70;
1. Last weeks numbers - 2,1/,2,1,/3/3, 1,1.
   Today 3anw, 3anw, 3anw, 3 nw!! (all straight sets of 3 and barely any wall touches!!)
3. Pushups + 36k x
   
   Last w 36 x 6,6,6,6
   Today  w 40 x 6,6,6,6 (good improvement up 4kg's and same reps!)
4. Pullups + 20lb D x
   
   Last 3,3,3,3
   Today 5, 5, 5, 5 (good improvement up 8 reps!!)
    
   Plant Strong Eating is still on point...basically eating the same with only some variances and feeling really good!
   Eischens Yoga is doing really well....taught 3 hour classes this week so did alot more than usual and it really paid off as my body feels alot better despite training alot more this week due to now training BJJ 3 x this last week.
    
    TIP OF THE WEEK:  when doing all standing poses, this week place your hands into fists and put them on your lower back. Next while doing any pose make sure the lower back doesnt move away from your fists but into your fists. IF the low back moves away you know your low back is collapsing....if your low back stays engaged into your fists you know you're not collapsed and you have integrity in that pose....at least for your back:) Try this on standing mountain, front warriors, lunge, side warriors, side lunge and even warrior 3....i promise it will enhance your EY practice to another level!
   
   
   NOW lay out your new levels of training for this week, set new marks and then go out and achieve them.
   NEXT help another to do the same in each class! Before their set, know what they did last week and coach, inspire and cheer them on to beating last weeks numbers!
   THAT IS THE MBG WAY MY FRIENDS!!!:)
   Peace,
   Jon:)

2 Super Green Breakfasts: a Smoothie & Meal, Strong workouts, Fun & Eischens Yoga:)

TALK ABOUT A POWERFUL BREAKFAST!!! SPINACH, PEAS, WHITE BEANS, RAW NUTS, CARROTS!!!:)

The last 2 days breakfasts have been on point!! 

MY SUPER GREEN SMOOTHIE: Alkaline water, baby spinach, vibrant greens powder, banana, frozen strawberries, life's basics.....man this will get you going right in the AM my friends!!!
MY POWER GREEN MEAL: Slightly blanched baby spinach, steamed peas, corn, carrots, walnuts and white beans....put a little seasoning on it and man this is an amazing meal and like the smoothie will start your day out with a bang!!
Super Simple & Strong workouts:
APRIL 2, 2012, MONDAY:

1. Assisted Muscle Ups assisted with 2 green bxt's + 17lb vest, feet together, no kip, strict form: 5 sets of 5 reps
1. rested, then alternated:
2. Pullups to bottom of chest (now you got to understand this is big for me as i just began being able to touch the bar to the top of my chest this last summer....and that was barely....now strict pullups to bottom of my chest is a big improvement for me on my way to getting strict muscle ups on the bar:)
3. Handstand push ups off 6" boxes to head and staying off the floor as much as possible
1. Did both for 7 sets of 1, so only 7 reps of each exercise...for me this is a great base to improve upon!

Then goofed around doing alot of traveling around the worlds mixed in with some diamond push ups:)
APRIL 3, 2012, TUESDAY
Jump training day....focused today purely on simple strength as knee was hurting a bit and did not want to jump today...so did alot of build up sets to heavier loads and alot of Eischens Yoga today as well as i did a great hour long class and knee felt great after both!

1. Foot Up Lunges: sets of 10 each leg - no resist, Power Jumper R6 (60lbs), PJ R6x2 (120lbs), PJ R6 x 3 (180lbs), PJ R8 x2, R6 (220lbs). Put both stirrups on support foot and man this worked GREAT!!!!
1. alternated sets with -
2. Jungle Gym XT curls: sets of 10 - curls, runners, 1 legged curls x 3 sets of 10 (man this kicked my ass)
1. rested, then alternated the following - 
3. 28k's back dome holds x 30 seconds
4. PUR 2 R6 levers x 10 reps
1. did these 2 for 3 sets each, then finished with 2 sets of back dome walk lifting feet and hands off floor as i walked and man this felt great!!!

Overall a good day:)
QUESTION FOR YOU.....WHAT DID YOU DO FOR SOMEONE ELSE TODAY? 
P.S. - If you ate plant based you did good for yourself, others and the planet!
hope you all are doing good:)
peace:)
Jon

How to do a Flagpole in 5 steps! 2 super Plant Strong meals!

Okay, you've probably seen someone do this on a street sign somewhere and wished you could do it:)
Well you can:) and here is 5 steps to help you do the Flagpole:

1. Lock out the arms: wide enough on a pole either vertical (thumbs in) or horizontal (palms in)
2. Keeping arms locked, walk feet out about 3 feet from bar
3. Jump Legs out (bent legs first) following one of the two methods:
1. Either jump bent legs up higher than parallel as i'm doing in the video and then lower as control allows
2. Or, jump bent legs up to parallel and try to hold them...this is how i learned 
4. Do reps of kicking up to parallel and slowly lowering down and THEN kicking up to parallel and holding for as many seconds as possible with knees bent.
5. Progress to straightening your legs: THIS is the Official Flagpole and done properly and 100% parallel to the floor is challenging BUT doing it at any angle and holding the legs/body off the ground is a GREAT START so keep practicing!!:)

This is how i learned and practiced and after a 2 weeks of not being able to hold it at all (and just kicking up and trying to stop for 5 or so reps) i paused and held it for a second!! Boy this made my day, it's a simple thing yes but it was cool for me and made me keep working harder to be able to hold it longer and longer. Now i can hold it pretty long and getting closer and closer to that perfectly parallel hold too! World Record by and adult is 37 seconds i think....pretty wicked!!!:)

MBG 1 restoration - been doing alot of back domes with belt and kb's...love this! also been doing my shoulder mobility drills daily as well:)
MBG 2 training - 
March 30, 2012 Friday 4 SETS AMAP same rep sets btwn 3-8 at 8 for 4 sets move up in challenge

1. AMUs 2g feet together: 8,8, 8,7 done
2. Free boxes hspu + 70; 2,1/,2,1,/3/3, 1,1.  Done
3. Pushups + 36k x 6,6,6,6 (super strict deep ROM)
4. Pullups + 20lb D x 3,3,3,3 (with pause over top of bar, holding d-ball btwn feet)

March 31, 2012 Saturday: 

1. 1 arm kettlebell snatches...yes, thought i'd do this for a warm up since i havent tried this in maybe 18 months:) just wanted to warm up the legs and see how it felt to go heavy so i did 5 reps at each weight up to 44kg and it felt good and form was still pretty good:)...got me warmed up:)
2. 1 legged jumps to rim using C-bands: 8 jumps x R7 / R5 / none x 9'5" / 9'10" / 10'1"
3. Broad Jumps x Power Jumper R6 5 jumps x 2/1/0 x 36'6"/ 39'9" / 43'2"

2 Plant Strong Meals:
MEAL: Kale lightly sauteed with garlic, black beans (canned is fine, just heat up if you like) and sweet potatoes (425 x 65 minutes, let cool in oven for hours and then they're perfect! i like em best when i can put em in the fridge overnight)
SNACK: half cup of almond milk and 2 scoops of life's basics vanilla, mix til thick and smooth, then drop some almonds and cinnamon on top
These are two very simple to make meals that make you feel good and strong!:)
hope you like em!
peace my friends!
Jon