Tuesday, July 29, 2014

Torque Tuesday

Yesterdays Workload

3x4 Back squats @410#
5x3 Clean Pulls @350#

5 rounds:
250m Ski Erg
20 ring rows
25 air squats
*wear 30# weight vest throughout entire workout

Todays Workload

Block Cleans (mid thigh) @275#

30 minutes rowing
30 seconds on/30 seconds off
*keep pace at your last 500m pace of your all out 1000m row.
**I kept pace 1:35-1:39 on all intervals

-rest 15-20 minutes

15 minute EMOM
1. 10 Hang cleans @155#
2. 20 Ring rows
3. hollow rock 30 secs

Tickets for Coach Mike's first match on the LA Reign are available for sale here: https://www.npgl.com/teams/los-angeles-reign

Also available are some LA Reign Gear to help support coach mike and his professional team. Please use "HERNANDEZ14" at checkout to receive a 10% discount. Many of you have asked me how to support Coach Mike in is career and well here it is...Purchase LA Reign Gear using his code and show up to his first Match in Long Beach on AUG 31st wearing your NOX Training Gear/NOX Colors.

I have been working on a highlight video for Coach Mike the past few weeks. This has been a tough project because I had to clip and edit a lot of videos as well shoot some new footage. The video will be posted here in a couple of days. Stay tuned.

Since this blog is essentially my training log I will sometimes post videos of my technique work so that I can look back and see how far I have come. Here are some clips of me doing 4 sets of 2 block cleans from mid thigh w/275#. I never really spent too much time doing block work in the past but am now seeing the benefits of them.,,they are making me work on dropping faster underneath the bar, which will help once the weight get close to my max. 

Coach Mike getting stronger mentally and physically by doing the 20 rep squats @300# after his regular squat routine. 

Sunday, July 27, 2014

Sunday Run-day / Gymnastics Day

AM Sesh
800m jog warm-up
mobility/hurdle mobility

2x1200m @ fast mile pace
2x800m @ slighty faster than mile pace
2x400 @800m pace
*walk 200m rest between each set (about 2-3 minutes rest)

PM Sesh

2x4 @380#
2x4 @405#

10 rounds:
2 legless rope climbs (16')
20 second handstand hold
*not really for time, but use minimal rest...complete in about 30 minutes or so

Tuesday, July 22, 2014

Keep Pushing

6 rounds:
4 minutes rowing for max calories or distance
2 minutes max reps muscle ups

15 Minute EMOM (5 rounds)
1. 20 unbroken kb swings (88# first set, 70#, 50#, 50#, 70#)
2. 20 ring rows
3. 45 second air dyne sprint

5 x [1 power clean + 1 clean] @255#

Monday, July 21, 2014


"Pain is Perception" - What does that phrase mean to you?

8x500m runs with 1-2 minutes rest

*Will post it tomorrow

 Yesterday the NOX Training crew surprised Coach Mike with a BBQ to celebrate his signing with a Professional team, the LA Reign. I don't have much to write about it...I'll just let the pictures do the talking. 

Saturday, July 19, 2014

Saturday Training + French Toast Sandwich


For time:
1000m row
90 double unders
80 sit-ups
70 hand release push-ups
60 ball slams (50# slam ball)
50 hang power cleans (95#)
40 push press (95#)
30 push jerks (95#)
20 burpees
10 pull-ups

Back squats
2x5 @355#
3x5 @380#

1x2 @145
1x1 @155
1x1 @165
1x1 @175
1x1 @185

Clean and Jerk

1x2 @145#
1x1 @155#
1x1 @165#
1x1 @175#
1x1 @185#

3 minute amrap (run, hspu, wallballs, box jumps, burpees, ttb, swings, plate run)
rest 1 minute
6 minute amrap 
rest 2 minutes
*kept the reps and weight a secret, dont wan't everyone to know 100% of what we do unless you are at NOX. this is enough for me to remember what I did so I can look back on it. 

3 position snatch
1x1 @145#
1x1 @155#
3x1 @160#

Snatch Pulls
5x5 @205#

good mornings
3x8 @140 #

Barbells and Beer Friday
Now that summer is officially in full force, Friday's are now known as "Barbells and Beer" Fridays. After a hard conditioning sesh we will be having a few beers to celebrate the hard training week that was just completed with a few beers while we get extra barbell work in.  Drink a beer after FU Friday workload and hit some barbell work (technique, squats, etc). I will be bringing a 6 pack on Fridays so feel free to bring your beer of choice.  Follow "barbells.and.beer" on IG.

The weekends are when I do not really watch what I eat. Monday-Friday I only real foods (unprocessed) so once the weekend comes by I go back to the way I used to eat (which I don't recommend to eat ofter). After training I came home and made a
"French toast Samich"
 5 slices of bacon cooked
 while bacon is cooking, scramble 2 eggs in a bowl
 dip and cover 2 slices of bread in the scrambled egg until every portion of the bread is covered in egg
sprinkle cinnamon on the bread covered in egg

once the bacon is cooked, remove the bacon and then fry the egg/cinnamon covered bread in the bacon grease 

after the bread is cooked, scramble 6 eggs in the leftover bacon grease

put half of the scrambled egg in the bread sandwich with the bacon you previously cooked and you should have some left over eggs to eat on the side. add 2 tablespoons of syrup inside the sandwich. 

This meal has a bunch of good fats, a bunch of protein, and a decent amount of carbs from 7 oat bread. 

Tuesday, July 15, 2014

Why you should Row More

Rowing is one of those movements that most people hate to do. This is one of the biggest r is exactly why you should want to do more of it, especially if you are training to compete. Those of you who have rowed hard intervals or had rowing as just a portion of your workout know how hard it is on you mentally and metabolically. About 1 minute in and you are feeling like you just want to stop; with your legs burning, heart rate high, and breathing heavily. However, when is the last time you got sore from rowing? Most likely you only got sore from rowing on your first time doing it and not much after that. This is exactly why you should row more. Rowing allows you to take a break from 'beating up' your body with other movements such as box jumps, kipping pull-ups, weightlifting, running, etc. without sacrificing your conditioning. Rowing is easy on the joints and body. BUT, if you look at the movement of rowing, it is basically a dead-lift type movement pattern (or even a clean movement pattern depending on how your technique is). This means that with every stroke on the the rower, you are getting extra reps of what is similar to deadlifts/cleans/squats variations. These are extra reps equivalents without the tax on your central nervous system. If you are doing sprint intervals on the rower where you are pulling as hard as you can with each stroke with the damper high, these strong pulls are similar to lifting heavy weight on the barbell can transfer over to your deadlifts, cleans, and even squats. Do a longer interval session on the rower and this can supplement workouts that have high-rep barbell movements at lower weights. All at the same time you are improving your metabolic conditioning and wont feel beat up the next day from it. So, if you are planning on increasing your volume in training, add a bunch of rowing to that increased volume and you will most likely not feel more beat up compared to if you had increased volume on deadlifts, squats, pull-ups, cleans, etc. Also, rather than taking a complete rest day, jump on the rower and just start rowing for about 30 minutes straight or do long intervals at lower intensity. Your body will still benefit from the 'rest day' but you will increase your conditioning at the same time. This is what I have found out over the past 2 years and notice good results when I implement it. On the flip side I also noticed my conditioning go down whenever I stopped this practice. From this day forward I am going to add rowing intervals to my training and add it to more workouts now that competition season is coming up. With that said, here is my workout from today that includes rowing in it.

8 Rounds:
2 minutes rowing
1 minute rest
*keep average pace 1:45-1:48/500m
**row your hardest on the 8th interval

4 Sets:
1 power clean + 1 Clean @250#

5 Sets:
5x3 Snatch Balance @95#

Muscle Snatch
1x5 @135
1x4 @145
1x3 @155

Power Snatch EMOM:
3 minutes: 5 Touch and go  @155#
4 minutes: 3 touch and go @185#
5 Minutes: 1 every 30 seconds @185#

5 minute EMOM:
5 strict chest to bars + 10 ring dips every minute

5 rounds without rest:
30 seconds superman hold
30 second hollow rock hold

20 minutes mobility

Monday, July 14, 2014


I will be posting a daily picture with each post from now on. I will mostly be posting photos that I've taken before but if you have a great picture that is high quality and not blurry that you want featured on here please email me and it just may show up on here. email: anolympiancsuftrack@yahoo.com

Today is Monday and that means that there will be many squats in the workload.

AM Sesh
1 power snatch + 1 Snatch
4 sets @175#

5x3  @245#

1x5 @355#
3x5 @380#
1x2 @395#

Clean pulls
5x5 @350#

20 minutes of mobility

PM Sesh
20 Minute AMRAP:
5 Chest to bar pull-ups
10 hand release push-ups
15 air squats

Bibo went back home for the summer since school is not in session and so I told him to send me his workout videos, to make sure that he is still training hard so that he can compete in the dynamic duo. Good work Bibo, lets keep it up! 

Sunday, July 13, 2014


Friday Workload
32 Minute EMOM:
1. 10 alt arm dumbbell snatches (80#)
2. 10 overhead med-ball wall tosses
3. 50 sec max effort barbell curls (45#)
4. 30 seconds max effort air dyne


1 x 2 @ 145
1 x 2 @ 155
1 x 1 @ 165
1 x 1 @ 175
1 x 1 @ 165

*after snatch I tried doing my clean and jerks/squats but it wasn't happening; shoulders have been feeling tight, back feeling tight. So I took a couple hours off and then went back to the gym to get it in and was feeling much better better at that time. Instead of going to NOX I decided to check out my old gym, Canyon Crest Athletic club, which is walking distance from my house. They recently put in a weightlifting platform so I was able to get in some good work. The only thing I didn't like was that everyone else at the gym was moving around with NO INTENSITY. Even while they were "working out" I noticed that rarely anyone was building a sweat due or breathing hard due to the lack of intensity. I felt that lack of intensity rubbing off on me about halfway through my workout but somehow managed to shake out of it. This goes to show you that you should choose wisely where you train because your surroundings can have a big impact on you, whether you want to believe it or not. This is why I like training at NOX Training...90% of the people are going 100% on their workouts. Remember this next time you are working out around others, your intensity can and will rub off on the people around you. Don't be that person that is half ass-ing it and bringing everyone else' intensity down. Rather than drop down to a lower intensity, bring everyone else to a high level of intensity which you bring. Intensity is contagious! Anyway, since I was around exercise machines that I haven't used in forever I decided to feel what it was like to do some body building exercises after my clean/jerks and squats.

Clean and Jerk
2 x 1 @ 210
2 x 1 @ 225
1 x 1 @ 240
1 x 1 @ 255
1 x 1 @ 240

8 Rounds:
20 Leg extensions
20 hamstring curls
*doing these before the squats made the squats feel that much heavier.

1 x 5 @ 315
1 x 5 @ 335
1 x 4 @ 355
2 x 3 @ 385

10 rounds:
12 strict pull-ups
12 dips

1 min on/1 minute off for 10 minutes

I ended up doing a bunch of other machine exercises but I don't feel like writing them all out.

SUNDAY WORKLOAD (active rest day)
AM Track Workout

400m run warm-up


15 minutes doing Hurdle Drills  (walkovers and skips)

4x1000m run repeats at a hard but steady pace
*brisk walk 200m rest

Underwater Swimming
20 Minute AMRAP
Max # of lengths of pool swimming underwater holding your breath

Check out a quick Video I uploaded to Coach Mike's Youtube page. I didn't spend much time editing but rather I just compiled all of the events from his first match as a Pro Athlete. Everything else that he was not in was cut out. Enjoy! Please Subscribe and Share the video so that people can see coach Mike's youtube channel. Thanks!

Friday, July 11, 2014

Watch Coach Mike LIVE NOW (1:30PM)

Coach Mike's Team is competing live now against Miami. Watch here. Please post and reshare. Thanks

Thursday, July 10, 2014

NPGL Draft Week Training

Congratulations to Coach Mike for getting drafted on the LAReign NPGL Team. Coach Mike attended the 1st ever NPGL Draft in Miami today in hopes of getting drafter and becoming a Professional Athlete. Everyone that knows coach Mike, whether it is inside or outside the gym, knows that he dedicates his life towards becoming the strongest version of himself as well as helping others do the same. Coach Mike spends just as much time on helping people that he does helping himself. Coach Mike has spent many hours, days, and years in developing himself and it is good to see the results of his practice start to pay off. This video was shot on Monday before heading to Miami. Have fun in whatever you do and you will reach your highest potential.

1 Power Clean + 2 Cleans
1 set @230
1 set @250

Snatch Balance
2x3 @160
1x3 @175
2x3 @185

Push Press
5x5 @215

Muscle Snatch
1x5 @135
1x4 @145
2x3 @155

**Conditioning omitted

Wednesday WORKLOAD
3 position clean (floor, below knee, above knee)
2 sets @255
3 sets @275

2 power jerks + 1 jerk
2 sets @220
3 sets @235

Front Squats
1x6 @265
1x6 @285
1x5 @305
2x3 @325

PM Sesh
18 Minute EMOM
1. 40 seconds max reps double unders
2. 10 toes to bars
3. 20 hand release push-ups

3 position snatch (floor, below knee, above knee)
2 sets @175
3 sets @185

Snatch Pulls
5x5 @230

Snatch Push press
5x5 @185

Good Mornings
3x8 @130

4 Mile run

Monday, July 7, 2014

#1 FOOD For Training / Training Photos

Though sweet potatoes are high in carbs, they are ranked 'medium' on the Glycemic Index. This means that you get a long sustainable source of glucose energy rather than a large spike in glucose followed by a 'crash'. In addition, sweet potatoes have much more potassium and other minerals than a banana; which is beneficial for training with long duration and intensely. Eat a sweet potato during lunch-time and you will be ready with enough glucose energy for an after work training sesh. Sweet potatoes are easy on the stomach so you can also eat them 30 minutes - 1 hour before training. 

On another note, many of you spend the time and effort to try and eat a healthier diet to go along with your training at NOX. However, there are many health ‘BuzzWords’ out there that mislead millions of people every day when shopping for so called healthy food. 

“Buzzwords like “gluten-free,” “antioxidants” and “whole-grain” pepper the grocery store aisles, but do they really mean that such products are healthy? A recent study conducted at the University of Houston warns shoppers to proceed with caution.”

Check out this Article on how Health buzzwords on food labels trick consumers:

1 power snatch + 2 snatches
     2 sets @ 165#
     3 sets @ 175#
     5 x 3 @ 235#
Clean pulls
     5 x 5 @ 330#
     1 x 6 @ 310#
     1 x 6 @ 335#
     1 x 6 @ 355#
     2 x 5 @ 385#

5 Rounds for time:
400m row
15 overhead squats @ 95#

PM Sesh
10 minute EMOM:
1. 15 wallballs with 50# slam ball
2. 45 sec. plank hold
*cycle through until 10 minutes are up

5 x 20 ring rows