Glute Ham developer Medicine Ball Throw Sit up, 1 minute 1.5 pood Kettlebell swing, 1 minute Rest 3-5 Rounds of the following circuit for time: 10 Deadlift 10 Pull ups Rest 1.5 pood Kettlebell swing, 1 minute Glute Ham developer Medicine Ball Throw Sit up, 1 minute … [Read more...] about Monday 011112
Deadlift
Thursday 011108
Snatch, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 5 Handstand Push up 5 Deadlift Rest Glute Ham developer Medicine Ball Throw Sit up, 2 minutes … [Read more...] about Thursday 011108
Saturday 011103
Deadlift, 5-5-5-5-5 reps Rest Perform five rounds of this circuit for time: Three consecutive Muscle-ups 1 Deadlift; 10 RM load Perform 10 Muscle-ups in as few sets as possible. Notes: 1. Same structural theme as M-Tu-W-Th and F 2. If you can't do the muscle-up have someone give you "marginal" assistance. … [Read more...] about Saturday 011103
Friday 011026
1000 meter Row Deadlift, 3-3-3-3-3 reps 1000 meter Row Deadlift, 3-3-3-3-3 reps … [Read more...] about Friday 011026
Monday 011015
50 Sit-ups. Deadlift moderate load, 15 reps (use full size plates). Push-ups off dumbbells, 25 reps. Deadlift same load with 25 pound plates, 15 reps Push-ups off dumbbells, 20 reps. Deadlift same load with 10 pound plates, 15 reps Push-ups off dumbbells, 15 reps Deadlift same load with 5 pound plates, 15 reps Push-ups off dumbbells, 10 reps 50 Sit ups Notes: 1. The idea with … [Read more...] about Monday 011015
Tuesday 011002
Five rounds of: 3 Deadlift 12 Pull ups Rest as needed Notes: 1. Move briskly from Deadlift to Pull-ups 2. 3RM load on Dead's. 3. Use assistance on Pull-ups if needed to get 12 reps. … [Read more...] about Tuesday 011002
Wednesday 010926
Run 400 meters Deadlift, 5-5-5 reps Run 400 meters Deadlift, 4-4-4 reps Run 400 meters Deadlift, 3-3-3 rep. Run 400 meters Deadlift, 2-2-2 reps Run 400 meters Deadlift, 1-1-1 reps Notes: 1. Don't hurry through this. Rest as needed to max output. 2. Max loads on lifts. 3. Run hard on sprints. … [Read more...] about Wednesday 010926
Saturday 010915
15-12-9-6-3 reps of the couplet: Deadlift One arm barbell press, each arm … [Read more...] about Saturday 010915
Tuesday 010918
Seven rounds for time of: From a push-up position, lower your hand placement about a foot. Press to a handstand while a friend deadlifts your ankles and presses to overhead as you press to the handstand. Ten Pull-ups 25 Sit up on Glute-Ham developer. … [Read more...] about Tuesday 010918
Wednesday 010905
Deadlift, 20-18-16-14-12-10 reps Notes: 1. Use the same load for each set. 2. Rest 30 seconds between sets. 3. Focus on keeping the stomach "sucked in" throughout the movement. 4. Be brave, and go as heavy as the rep scheme will allow. … [Read more...] about Wednesday 010905