July 4th Fireworks Workout....from 3 years ago!! How did i do:)

July 2010 about:) haha
Just the other day i was looking at some old blog posts, noticed one of my favorites...the 60/60 x 20 minutes....it's ten 60 second sets, with 60 seconds rest btwn each set. It's simple, get as many reps as possible in those 60 seconds, stop, go as you like just get amap reps each 60 second set. Well it was brutal my brothers:) haha! What did i notice? Well 3 years ago i was under less stress for sure:) and i'm guessing that over the last 3 years it took a bit (not much), but a bit of a bite into my overall strength and power.....Big thing is i'm coming back and closing in on the numbers i hit before:
MBG 1 (training)
                                     7.12.10                   7.26.10                         7.04.13
1. Mil Press                10 x 32k's              *11 x 32k's                    8 x 32k's (just a bit behind:)
2. Cleans                    16 x 44k's              *18 x 44k's                    8 x 44k's (wow, surprise on this)
3. HS Pushups                 8                              *10                         5 hspu (coming back trail:) haha
4. Chins    "L" seat         12                             *13                         11 (not bad here)
5. Atomic push ups        24                             *25                         22 (starting to warm up now:)
6. Body Rows                31                             *33                         *36 (good reps too, pullings not bad)
7. Lunges (ea leg)      10s x 32k's            *12s x 32k's                  t12s x 32k's (legs strength good too)
8. PW Leg Curls            52                             *63                         57 (did all with good control)
9. KB Front Squat       6 x 32k's               * 8 x 32k's                    7 x 32s (again not bad on leg str.!)
10. KB Deadlifts        14 x 60k's (120k)   *15 x 64k's (128k)       14 x 60k's (felt pretty good here too)

10 new PR's for this workout!                1 NEW PR's BUT i did it and that's great!!:)

So, what's my take away, get my power back which i've been working on lately and i have been improving...basically took the last 2 years off of heavy leg work and started it back about 4 months ago and so i'm starting to feel strong again on base strength....for leg power, not back yet but that too is improving, i'll do this workout again soon and ratchet it up for sure! On upper body strength, especially my pressing that for sure took a hit over the last 3 years, perhaps putting more emphasis on pure un-assisted, high challenge movements like more HSPU's, more heavy presses with kb's....i did like the amap in 60 seconds though, something about that timed really stresses your muscles in a unique yet powerful way that is really great!!
Realized where i fell off a bit, and where i'm not doing too bad:) It's all good:)
Hope this helps you guys out a bit, try this workout out, see where you stand and where you want to go:)
peace brothers and sisters!!


  1. Hey Jon! I sent an email to MBG with a cover letter and resume attachment last week. Checking up to see if it was received. Thanks!


  2. hey marc, i have not seen it yet....what is your desired work/objective with mbg? and at which location?:) happy to help you if i can!


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