For time: 1000 meter Row 15 Clean and Jerks 7 Muscle ups Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Saturday 011013
Clean
Friday 011012
For time: 7 Muscle ups 1000 meter Row 15 Clean and Jerks Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Friday 011012
Wednesday 011010
For time: 7 Muscle ups 15 Clean and Jerks 1000 meter Row Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Wednesday 011010
Thursday 011011
For time: 15 Clean and Jerks 7 Muscle ups 1000 meter Row Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Thursday 011011
Friday 011005
Clean and Jerk, 10 reps Clean and Jerk, 3 rep. Snatch, 10 reps Snatch, 3 reps Repeat all four sets Notes: 1. Take as much rest as needed between sets. 2. Maximize loads at each set. … [Read more...] about Friday 011005
Monday 011008
For time: 1000 meter Row 7 Muscle ups 15 Clean and Jerk; body weight Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Monday 011008
Tuesday 011009
For time: 15 Clean and Jerks; body weight 1000 meter Row 7 Muscle ups Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Tuesday 011009
Thursday 010927
Five rounds for time of: 15 Thrusters 15 Pull ups Notes: 1. As heavy a dumbbell as you can. 2. Clean pull-ups minimally assisted if necessary … [Read more...] about Thursday 010927
Friday 010928
Four rounds for time of: 500 meter Row 10 Power cleans 15 Knees to Elbows Notes: 1. Use body weight for Power clean … [Read more...] about Friday 010928
Wednesday 010919
500 meter Row 20 Clean and Jerk 500 meter Row 20 Clean and Jerk Notes: 1. Time entire effort. 2. Use same load as Monday for C&J, not to exceed 100% bodyweight. 3. If you complete workout in less than 10 minutes, increase load by 30% and go again. … [Read more...] about Wednesday 010919