Set a bar and load up on a squat rack at your bottom position. Start from the bottom and return to the bottom with minimal time at the top. In this manner perform 5 sets of 7 reps. Now, with the same load perform 5 sets of 7 reps of the normal "top to top" squat. Notes: 1. We call these first squats "bottom to bottoms." 2. You'll need less than your normal 7RM load for this … [Read more...] about Wednesday 011017
Air Squat
Monday 011001
20 Sit ups 20 Back Extensions 1000 meter Row Tabata Squats Tabata Push press 1000 meter Row 20 Sit-ups 20 Back Extensions Notes: 1. Don't rush through, but give big effort to each exercise. 2. Tabata Interval protocol is 20 seconds of work followed by a ten second rest, repeated 8 times. … [Read more...] about Monday 011001
Satuday 010922
Tabata Squat Tabata Sit up on Glute-ham developer. Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance) Tabata Push press (use 1/3 BW) Tabata Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 … [Read more...] about Satuday 010922
Monday 010924
Overhead squat, 20-20-20 reps Front squat, 10-10-10 reps Back squat, 5-5-5 reps Notes: 1. Increase load dramatically proceeding from Overhead to Front to Back Squats. 2. Use perfect form, or it's not a squat. 3. Use same load for all three sets of each exercise. 4. Rest as needed. … [Read more...] about Monday 010924
Monday 010917
For time: 1000 meter Row 20 Clean and Jerk 1000 meter Row Notes: 1. Load for Clean and Jerk is not to exceed 100% of bodyweight. 2. Time entire effort. 3. Use push-jerk, not split-jerk. 4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy. 5. Heads-up! Wednesday and Friday will play on today's theme. … [Read more...] about Monday 010917
Tuesday 010911
Ten rounds for time of: 5 Pull-ups 5 Push-ups 5 Squats (free-squat or "air squat") 5 Sit-ups (on Roman Chair/Glute-Ham Developer) 5 Back Extensions No cheating, super-clean technique. … [Read more...] about Tuesday 010911
Wednesday 010912
For time: 1000 meter Row 20 pound Wallball, 50 shots 50 Sit-ups 20 pound Wallball, 50 shots 50 Sit-ups 20 pound Wallball, 50 shots 50 Sit-ups 1000 meter Row Notes: 1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach. 2. Do sit-ups on Roman-Chair or Back Extension Apparatus. 3. Let us know if you can finish this in twenty minutes or … [Read more...] about Wednesday 010912
Monday 010903
Three rounds of: 20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight 20 Thrusters 20 Pull-ups Rest three minutes. Notes: 1. Measure your pace so that “Thrusters” begin directly under your pull-up bar. 2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground. 3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm … [Read more...] about Monday 010903
Monday 010827
Tabata Squat Handstand walk; 4 minutes Repeat. Note: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible. … [Read more...] about Monday 010827
Thursday 010823
For time: 5 RM Squat 10 Knees to elbows 3 RM Squat 10 knees to elbows 1 RM Squat 10 knees to elbows Notes: 1) A 5 RM Squat is a load that you can squat 5 times but not 6. … [Read more...] about Thursday 010823