'SUPER' PLANT STRONG MEAL!!!

Been a few weeks since last teaching and my energy is rising each week which is good:) Since coming back to madison about 3 weeks ago i've been getting more and more active. Listening to my body pretty good too:) days are pretty much like this:
M, T, R, Sa workouts (bodyweight to silverback and jump training 2x week) all of which have been improving over the last 3 weeks.

• Monday - high rep bodyweight day...about 250-300 reps push/pull each. 
• Tuesday jump training drills plus whatever else i feel like doing after...deadlifts, step back lunges for 5x5. 
• Thursday is a low rep bodyweight day about half the reps or less of mondays, then 
• Saturday is a simple meta workout like the "Wicked 50" i did this last saturday....25 dead clean squat presses with 32k's and 25 bar muscle ups as fast as possible...14:30 not bad, took it sort of easy as i was a bit tired before and during this one but just wanted to get it done and after felt good i did it!

T, R, Sa biking, BJJ, biking
2 days a week been playing ball again too which is great! Really enjoying everything and the total freedom i've been feeling towards doing any movement 'full out' that i want to do. This is great fun!!:) Playing Bball is my 1st love:) so jumping, sprinting, cutting all out without worry is awesome!
Training BJJ again and loving it and looking forward to it again....man this has been a long time coming! Due to work and stress i hadnt felt like training in about 6 years but for some reason i'm digging training bjj again, it's honestly FUN!!!:)
My Plant Strong nutrition has been really fun too...loving every meal of the day!!

1. spinach, sweet potatoes, walnuts, beans for breakfast
2. organic food bar between trainings
3. quick oats, blueberries, strawberries, walnuts, warrior food or life's basics, almond milk in bowl for after workout
4. living barley grass during workouts
5. huge mixed greens salad, pumpkin seeds, veggies...then maybe like the above, huge bowl of kale and mung beans....I LOVE THIS MEAL!! 
6. berries for a snack if i want one later

That is how it's been going over the last few weeks, feeling good!
:) Jon

Jon Hinds 05.28,29,30 2013 training, Plant Strong and Eischens Yoga!

Great new exercise: 1 Arm Kettlebell Down Dog Pullups

Coming back, starting to feel a bit more recovered each day. Here's my last 3 days results:
Tuesday - Power: 
Dead Power Cleans: work up sets to sets of 4 with 36k's
2/1/none 24" box jumps (amap in 20 seconds) 13/16/17 (really dug this exercise alot!)
R7/R5/none ! leg approach jump practice (felt good...jumping about 80%)
Step back lunges: 3 x 8s x 32k's
Core:
jump rope doubles to power wheel crawls: 30,30 / 40,40 / 50,50 like this one...good for SB req.s!
Mobility/stability work: 3 rounds of MBG mo-sta challenge work...last round got 282** new PR!:)

Wed - Speed: after walking and talking for almost 3 miles:) i did my favorite sprint a block, walk a block all the way back home.....felt really great!!!

Thur - Strength: (todays warm up was great! biked 4 miles, trained bjj 1 hour, then biked to mbg 4 miles:)
did Top of the minute Ladders up, then down:)

1. HSPU's x 1,2,3,4,5
2. MU's x 1,2,3,4,5.........easy, felt good!

1. 12k pullups x 5,4,3,2,1
2. HSPrU x 5,5,5,5,5........felt good

1. Pike 1A Pulls: 5s, 5s, 7s
2. 36k's back pr: 5s, 5s, 5s.......again felt good!!

Plant Strong: 

• Oatmeal, warrior food, berries, raw nuts, coffee, almond milk
• living barley grass
• spinach, berries, banana, warrior greens, life's basics...real hungry pour it over oats...MMMM!
• living barley grass
• organic food bar - protein
• huge mixed greens salad, beans, carrots, mushrooms, onions, raw nuts
• strawberries

Feeling good, strong and HAPPY to getting back to regular training! dug training bjj today too! that was alot of fun:)
Peace,
Jon

Jon Hinds: Adding Muscle thru Assisted Pullups & Handstand Presses!

Jon Hinds: Adding Muscle on pullups & HS presses

 

Breaking down 2 simple & strong exercises that thru modification (the use of assistance from the pull up revolution AND a plyo box for box down dog push ups) can add greatly to your training regime!! How? It allowed me to train in a higher rep range on my favorite exercises, to get an incredible pump, range as well as strength work!

Why am i using assistance? Because sometimes i'm just simply tired:) (can you relate?:) Sometimes life just gets in the way, for Jessie and I this comes in the form of owning the MBG business and traveling and teaching the MBG CNT courses. Both though enjoyable can be very taxing on us physically. Stressful work can do this, as well as relationships, cities, smog, etc, etc. it happens..... 

So what do i do?

I eat GREEN as heck!! Drink my Living Barley Greens and do some Eischens Yoga daily.

For my training i ramp it down...reduce my power or speed training to strength based or simpler power training. Which for me on Monday meant using assistance and upping my reps a bit...making it a pure muscle hypertrophy workout:) 

The Result? 

Pullups for 3 x 15 using the Pull Up Revolution (2 yellow bands)

Down Dog push ups off 24" box with hands on push up bars very strict for 3 x 10

rested 5 then;

Chin ups 3 x 13 w/PUR 2 yellows again

Push ups with feet on 24" box w/push up bars very strict for 3 x 13 

rested 5 then:

1 arm 24k pullup (very cool exercise, video to come...think 2 24" boxes in down dog:) 3x12s

36" box tricep layouts elbows to box....nice:) 3 x 15

OVERALL GRADE: 3.5* (felt tired big time at start and walked out feeling great!!)

      

Feeling pretty good today after my leg, core, mo-sta workout:) i'll share that tomorrow:)

peace and walk it!!

jon  

This weeks focus: Getting back at it after travel and goals!

 Cheating, Eating Green, Getting Lean...SO how do you do it?

It's been awhile:) been traveling quite a bit teaching courses, working on various projects....so what do i do to get back on track with my training? Do my best to recover first, sleep is #1 priority, nutrition .... #1 also hahaha.....got to get those two on par in order to start feeling good again. THEN start back at it with good instensity but really paying alot of attention to how i'm feeling. This is key, as the body is getting back into training after lots of training courses and travel it's a little run down. SO coming back at it when not 100%, you really need to pay attention to how you're feeling. LISTEN, keep it simple, generally i feel doing simple and strong strength workouts is best, doing more speed based or power types of movements tends to exhaust one more, then doing metabolic workouts that might just do you in. SO pay attention to how you're feeling, IF you feel okay train, but listen and keep paying attention....that is how you do it....takes maybe a week of simple and strong workouts but you'll be back 100% in a few days to a week and happier for it:)
SO IN KEEPING IT SIMPLE & STRONG i listen to how i'm feeling, try to put great foods and drinks into me, train by gut which means just listening to what i feel like doing and NOT forcing anything....which might be doing todays workout, maybe it's pretty intense? SO instead i simplify it all, do pure strength stuff, rest a bit more between sets, only going when i feel up to it. There is no time goals, no mandatory reps or sets. I'm truly just going by feel, feel good maybe go heavier or harder on an exercise, feel like i'm good maybe i move on, feel done...:) i stop:) haha
THIS WORKS!
So my friends, i'm back on my blog, i'll be writing out what i'm doing and yes still planning on hitting my goals of the Monkey Bar Gymnasium Silverback Requirements and Dunking!!!:)
Stay tuned! AND if you like my blog please feel free to share it, comment on it or just dig it:)
peace my friends!
Jon

Strong, Lean and Green week of training + MBG workout video!

 

Here's a video for our MBG licensees on showing how to do our 1st, 2nd, 3rd gear workout:) man i love this workout...super simple and strong!! Gotta love that!!:)

MBG TRAINING:
MONDAYT: 5x5 of each of the following:
MU's and 1a MP's
pullups and hs press ups
pwc 3x12 and rollouts 3x10 no pausing
felt pretty good

WEDNESDAY: work ups to ahap
DCSP up to 36s for 3 sets of 4t (ties PR but did it for 3 sets which is great!)
did box jumps: 5x10 (36", 36", 38", 40", 42")
SBL (racked): 2x44sx2s (ties PR)
HLR's and BD spins: 3x6

THURSDAY: 1st, 2nd, 3rd gear workout...loved this and felt really great after!!

FRIDAY: 
box jumps: sets of 5x30", 36", 38", 40", 42", 44"(did 5 with 3lb d-balls in each hand on half)
10 minute x 15/15 of;
36k's swings x 6 and HLRs (feet to bar) x 6
total was 60 of each...did this workout 5 years ago and saw it and had to try it again...liked it alot!
improved too:) so feeling good!

SATURDAY: "The Silverback Primer" (just made this up to prep for SBR's and love it!!)
4 x thru AFAP:

1. 10 x 20k's squat press
2. 5 muscle ups
3. 40 yards power wheel crawl
4. 40 jump rope doubles (alternate forward and backwards each x thru)

total time: 18:38 (loved this workout and for a first run it was excellent!!) Might throw this one in the next cycle too!!

PS NUTRITION:

1. Great breakfast here: steamed spinach, baked sweet potatoes, walnuts....off the hook!!
2. During workout drinking either water and elite greens or living barley greens + stevia for both.
3. After workout either having kale, mango, warrior food smoothie OR quick oats, cranberries or strawberries, seeds, warrior food
4. snack might be my warrior protein and PB2 pudding....put the two in a bowl, add water, mix, eat!!:)
5. kale, cranberries, pine nuts, cous cous, black beans, sesame sticks, mushrooms, onions

EISCHENS YOGA AND MOBILITY TRAINING: 
Doing the basic beginner sequence each day and/or a single pose like back dome, prone mountain.
Also been doing some foam roller a bit too, some indian clubs and of course the chest expander and jgxt ring drills!!!:)

hey my friends, i post this so it can help others in some way, if you like it share it. If you too are walking the walk keep it up my friends as we are making a difference!:)
peace:)
Jon

Fun day a Eating....not so fun next day:) My training AND Great Handstand Video!

How do you assist Free Handstand push ups by yourself? Watch and try!!

You know when you say i'm gonna have a fun day of eating...or a cheat day? Well jess and i thought lets do this on sunday...it was fun, did not feel like cheating cause we felt good about it (important!) and nothing was really that bad....some multigrain pancakes, then we split a danish roll, a cookie and then a cupcake...or two:). Now although it was all still vegan, that really does not make a difference as all of the above was alot of processed foods, sat oils and tons of sugar!...the result come monday mornings workout....crap!:) Whew it was rough, neither of us slept well and the effect continued most of the day with lethargic training and generally a dull mood all day...lesson: If you're gonna have a cheat/fun meal or day do it with an off day of training afterwards. For example i usually train m-f... so saturday fun meal or day would of been a wiser choice so it does not interfere with your upcoming week of training. With that said here's my results for this week:
Silverback Training:
Monday - 

1. practiced handstand push ups (press ups) to chin...got 2 full rom off paralettes, then progressed to free hs pr ups + R3 cable and got up to 6 reps.
2. muscle ups technique - did alot of jump muscle ups...got feet out infront of bar 26" at best x 1
1. took literally 10 sets of each to feel warmed up:) haha sets of 8 of 70 asst hspu's to chin and mu x 5....pretty much felt done after:) haha

Tuesday - started my jump training!! 

1. 2/1/0 box jumps at 24"/30"/36" and it worked well....still got a good deal of work to do but i'm jumping:) and that is a good thing!
2. 2/1/0 broad jumps to 13y/15y/17y on 6 jumps each level using 80lb cables
3. Dead cleans: worked up to DPowerCl up to 5@36s, then did DCSq's up to 5@36s
4. Step back lunges: worked up to 2x2's@44s which felt good and strong
5. kb levers x 10@0/12s/16s/20s/24s felt good
6. kb back dome holds x slow 10 count @0/12s/16s/20s/24s felt good

Really good solid workout!

A Week in the SB Life!! To be leaner, stronger, healthier, happier for PNP!!l

MY MBG 3 Training, Re-balancing, Nutrition - this week i went to the shell...old place i use to ball at and actually used a barbell for my training and it was fun as it's been a long time:)
Training: 
Silverback 1,2 workout - 5 rounds from SB exercise #1 x 5 to #2 x 5, then rest, repeat

1. DCSP x 32s x 5 (this is getting easier now and actually did 3 reps in a row at 36s)
2. Bar muscle ups: x 5s (working my technique alot now and they are looking better each week!)
1. my goal for this is to move as quickly thru the exercise as possible, then with as little rest go right to the 2nd exercise...in this case the bar muscle ups. My previous PR was 51 seconds last week. This week i did then both in 43 seconds!! This is great as i'm adapting and finishing really fast!

then moved on to 4x8 for:

1. push ups + 80lbs on my back with strict form
2. pull ups (4 x 10) with strict form

then moved on to 3x5s for:

1. back dome spins: love this exercise, a few years back i could not even do back dome:)
2. feet to bar HLR's: great opposites to train together:)

Silverback 3,4 workout - 5 rounds from SB exercises #3 x 10 to #4 for 10 yards, then rest, repeat
Since i'm wanting to really warm up my legs before jumping i first the following two for 4 sets:

1. dead snatches -  4 x 6 x 24k's and then i'm feeling good to go and begin my box jumps.
2. bar military press: 155 x 5 (hadnt done this in maybe 25 years or more! so this was fun:)

After this i was ready for SB 3,4 workout for 5 rounds working my time down to as little as possible.

1. 36" box jumps x 10 reps (these are plyo jumps, right now can do 5 control jumps at 42", so train @ 36" and afterwards see how well i can do at 42")
2. Back dome crawl x 10 yards
1. my goal again here is to finish each as quickly as possible then with as little rest move on to and do the 2nd exercise as quickly as possible...then rest and repeat. Right now on these the box jumps to back domes is around 50 to 55 seconds which is good!

The last two exercises the Jump Rope doubles to power wheel crawl i do rounds of on thursdays and on other days do 1 set of 60 doubles to 60 yards as quickly as possible (this week, next week move it up!). This is feeling good, i'm putting them all together and feel very confident!
My Goal by 060413 (50th b-day) is to cup dunk a bball AND complete the SB requirements! In 5:50! 1&2 in 40, 3&4 to 2:00, 5&6 by 5:50!!!!
NUTRITION:

1. bulgar, berries, warrior food, coffee, almond milk, warrior foundation
2. during workout - water with living greens 
3. after workout - warrior elite greens, mangos, spinach, banana, water
4. organic apple sauce, lifes basics greens, some warrior blue green algae
5. huge mixed greens salad, onions, mushrooms, beans or cous cous, carrots, sesame croutons
6. apple or some popcorn with flax oil, sea salt (if i feel like it:)

BALANCE: daily do Eischens Yoga beginner sequence, 1 breath a pose to 10 breaths a pose, but i do it:) Without question this does me right, i feel amazing when i do it...much more balanced and at peace!

QUESTION - When talking with MBG Chicago Silverbacks to be Jeremy Liban and Matt Zaborowski the other day Jeremy made a good point....the SB requirements are very very hardcore:)
So what about others? He came up with a great idea, allow folks to break their sets up on the DCSP if they need to...even on the muscle ups, box jumps too...they got to do the remaining without completely stopping, but without dropping, so they can pause but not drop on the back dome and power wheel crawls and they just need to get the 100 jump rope doubles done as well and can miss. They can do it all under 10 minutes and they can earn their MBG Silverback shirt! BUT for those that do it all in Un-breakable (meaning no broken sets!) THAT is the highest level and will earn them a MBG SB "Unbreakable" t-shirt!!  
So what do you all think....allow folks to just do the work in 10 minutes as one level and un-breakable as the highest level or just purely people can only get the SB shirt IF they do it in straight un-broken sets? I thought it was a great idea as it opens the doors to many more folks and still gives the highest level folks a hard core "un-breakable" level!!! SO tell me what you think!!:)
Appreciate your feedback my friends!
Jon