The "I SUCK" program of improvement.

I’ve come to the horrible realization that I SUCK at a lot of things to include, but not limited too: squatting with heavy weights, L-sit pull-ups, agility (I’m at least as clumsy our lovable Wabbitt), handstand push-ups, chest to the bar pull-ups, running (both short and long distances), deadlifting heavy weights, jumping ( it’s a toss up whether I suck more at jumping for height or distance) and flexibility, so that being said and this possibly being the longest sentence in history, I am going to venture into some uncharted waters over the next couple of months. You are more than welcome to join me, but be forewarned there will be many weird and unusual workouts in the months ahead. The results will probably resemble one of three things: I’ll be capable of doing cheetah flips and deadlifting volkswagons, or I’ll be seriously under-recovered and slip into a catatonic state, or the most likely case will find me a little bit older, with an even worse case of not giving a rats ass that I’m not as strong and fast as I use to be.

Things you can expect to see in the coming months: lots of dot drills, double unders galore, lots of squatting, power cleaning, deadlifting, shoulder pressing, L-sit pulluping (not sure if that’s a word), box jumping from all kinds of crazy heights, vertical and horizontal jumping, running, stretching and heavy Olympic lifting complexes. My suspicion is that if I SUCK at these things, then you probably SUCK at them too. I’m sure someone out there wants to know what to eat or at least say they want to know what to eat. I think most people know that they shouldn’t eat processed stuff like rice, cereals, and breads. The problem is having the discipline to not eat them, and I’m afraid that’s something I can’t provide, but I will offer heckling and calling you a shiftless fat-ass if you think it will help. So without further ado I give you the first day of the “I SUCK” program.

20 April 09
Monday

Warm-up
Dot Drill (reference link on right hand side of page)
30 Double unders
Box Squats up to working sets

WOD
Box Squats (height of box should put the crease of your hip about one inch below the knee)
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or as many as possible, but know more than 10)
For the box squat you will normally use about 50% of your back squat max, for more information regarding the Box squat follow this link: http://www.t-nation.com/free_online_article/sports_body_training_performance/squatting_from_head_to_toe
Shoulder Press
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 3 minutes

For time:
4 Rounds
400 meter run
5 Pull-ups
10 Push-ups
15 Air squats

Flexibility
Finish with 10 minutes stretching (reference link on right hand side of page)