Each of these exercises is one set at five reps. Take any rest needed between exercises. Deadlift Bench-press Upright row Back Squat Push-press Power Clean (from ground) Dumbbell "Thruster" (front squat/push-press) Clean and Jerk Snatch Add your total lifted for all nine exercises and divide by your body weight. Highest ratio leads ranking. … [Read more...] about Wednesday 010328
Deadlift
Thursday 010329
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked metabolic conditioning with a short, middle, and long distance effort, Wednesday we worked through some of the classics of weightlifting and weight training. Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you'll make an … [Read more...] about Thursday 010329
Friday 010330
Today is a hybrid effort from several training modalities and tough!! After a warm-up: Move through the following with a 60 second break between exercises. Row 500 meters for a record time. Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.) Pull-up for PR (shoot for personal best) Deadlift 10 RM weight 10 reps Dips for PR (shoot for personal … [Read more...] about Friday 010330
Saturday 010324
You guessed it, today we are determining our total for the three Powerlifting lifts, the deadlift, bench-press, and the squat. Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight, drop the reps, and lift again. Repeat this process until you've established a max weight for each lift. Total the lifts and submit for ranking. The total is comprised … [Read more...] about Saturday 010324
Tuesday 010327
Today is metabolic conditioning: Warm-up through stretching then, Row 500 meters Rest 10 minutes Row 1000 meters Rest 10 minutes Row 2000 meters Rest 10 minutes Hang from pull-up bar and slowly touch toes to bar 20 times Back extension 20 reps Rest 1 minute 50 sit-ups, use ab mat Back extension 20 reps Rest 1 minute 25 Pike-ups (laying face up flex rapidly at the hip only … [Read more...] about Tuesday 010327
Thursday 010322
Jump Rope 300 jumps Sit-up 30 Back extension 20 Walking Lunge 30 steps Push-ups 30 Pull-ups 15 Bike 1.5 miles Ab bench 25% BW X 25 Stiff Legged Deadlift 50% BW X 21 Deadlift 75% BW X 15 Bench-press 75% BW X 12 Upright Row 50% BW X 10 Row 1000 meters Hollow Rock 1 min Arch Rock 1 min Back Squat 75% BW X 15 Push-press 50% BW X 12 Power Clean 50% BW X 10 Calculate loads (BW = … [Read more...] about Thursday 010322
Friday 010323
Today is trunk work and a run. 30 sit-ups and 21 back extensions Run 1 mile for time No rest between sets for the following: 50 sit-ups 21 back extensions Hang from bar and slowly raise legs, curl and touch toes to bar 25 times. Arch rock 1 minute 25 crunches on glute-ham back extension apparatus (upside down on back extension app.) Stiff-legged deadlift 50 % BW for 25 … [Read more...] about Friday 010323
Tuesday 010320
Today we start and end with our calisthenic warm-up and cool down and throw a little rowing and power cleans in the middle. There's no break between the rowing and the power cleans. The warm-up and cool down are max or near max rep sets with lots of rest between efforts. This is a tough one. Ab bench Back extensios Air Squat Pull-up Dip Row 500 meters Power Clean 21 reps Rest … [Read more...] about Tuesday 010320
Wednesday 010314
Stretch: back, hips, legs, chest, shoulders. Trunk flexion: sit-ups. Trunk extension: back extension. Hip flexion: knee ups. Hip extension: air squats. Push: dips. Pull: pull-ups. Weightlifting: deadlift Row: 2K meters Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of … [Read more...] about Wednesday 010314
Friday 010316
Row a 2K for a personal best. We will continue today on our recurrent theme of core-focus. 1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your hands until your tows gently touch the bar. Repeat for a total of twenty times. 2) Arch rock for one minute. If you've forgotten what the arch rock is go to: … [Read more...] about Friday 010316