Author Archives: ian.starr

Sunday 9/7/2014

Jon bringing some intensity to his row
“The more we do the more we can do.” – William Hazlitt
All Levels
AMRAP 5:
5 C2B Pull-Ups/Pull-Ups/Jumping Pull-Ups
15 DU’s/30 Singles
Rest 3 Minutes
AMRAP 5:
10 Sit-Ups
10 Walking Lunges
Rest 3 Minutes
AMRAP 5:
Alt DB Snatch
Rest 3 minutes
AMRAP 5:
Max Gym Lengths Farmers Carry (moderate)
Rest 3 minutes
AMRAP 5:
15 Cal Row
100M Run

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Saturday 9/6/2014

Little barbell back rack lunge action
“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
All Levels
A. Squat
T1&T2: BB Box Squat @ 2111, 8-12 reps, 4 sets, rest 1:30. If you can hold the tension a little deeper than last time.
T3: BS @ 2011, 4-6 reps, 3 sets, rest 2:00.
T4: [...]

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Friday 9/5/2014

Almost done with Fundamentals Christina!
“Either you run the day or the day runs you.” – Jim Rohn
All Levels
A.Bend
T123: Good Morning’s @ 5211, 10-15 reps, 4 sets (small builds)
T4: Power Snatch medium heavy single for the day
B. Aerobic @ 80-90% (65-75% Fitness Pace):
1:30 Row
1:30 Rest
1:30 Plank
1:30 Rest
1:30 Ball Slams
1:30 Rest
1:30 Half Moons
1:30 Rest
1:30 Plate Halo Wood [...]

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11 Signs You’re Not as Healthy as You Think

You could be the picture of health to everyone who beholds you, feel generally “okay” on a daily basis without any real complaints, and never really feel compelled to visit the doctor for any specific issue. Plus, you’re Primal, so what could possibly go wrong? Except that many of us, if we stop to think [...]

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Injury Rehab

Here’s ECS Client Steve Gutierrez doing 130# sled drags from the other day.
Steve came in wanting to do some personal training to rehab a profound back/disc injury (we are brothers in arms ;).
Today he told me it’s the one year anniversary of his injury. He also told me he can feel himself getting stronger and [...]

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Thursday 9/4/2014

Thanks for visiting Josh!
All Levels
A. Single Leg
T1&T2: 16-20 Walking Lunges, 3 sets, rest 60-90.
T3: BW/Weighted Step Ups, 12-16 Alternating Reps, 3 sets, rest 60-90.
T4: Back Rack Walking Lunges, heavy, 8-10 reps, 4 sets, rest 2:00.
B. 60 seconds (Anaerobic):
Max Burpees
Max WB Shots
Max Partner Resisted KB Russian Swings
(T4+ that are proficient do TNG PC/PS @ 40%)
Max Cal [...]

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Wednesday 9/3/2014

Look at that smile…
“Do not watch the clock. Do what it does. Keep going.” – Sam Levenson
All Levels
A. Upper Pull
T1&T2: Bent Over BB Row, 8-12 reps, 4 sets, rest 1:30.
T3: Accomplish 10-20 Strict Full ROM Pull-ups. Rest as needed.
T4: Pendlay Row @ 21X1, 4-5 reps, 4 sets. Rest as needed.
B. OTMEM 12:
200M Row (even)
2-5 Wall [...]

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Strength and Conditioning in the Aging Athlete

One day you wake up and you realize your body feels different. Maybe it’s that you cannot do some of the things you used to do anymore, or maybe your body is screaming much louder than it did before while doing the same exact thing. Maybe the nagging aches and pains are more constant than [...]

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Tuesday 9/2/2014

Back porn!
“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.” James Cameron
All Levels
A. Squat
T1&2: Squats holding a swiss Ball w/straight arms 12-15 Reps, 4 Sets, Rest 60-90
T3: Back Squat @3111, 6-8, Reps 4 sets, rest 2-3
T4+: 1&1/4 Back Squat, 3-3-3-3, RAN. First triple at least 95% [...]

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