50 Sit ups 15 Thrusters 20 Pull ups 12 Thrusters 15 Pull ups 9 Thrusters 10 Pull ups 50 Sit ups Notes: 1. Increase load with each set of Thrusters. 2. This is a fifteen minute workout. 3. A "Thruster" is a deep front squat/push-press combo (where have you been?). 3. Nice. … [Read more...] about Tuesday 011016
Pull-Up
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
Saturday 011013
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
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
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
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
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
Tuesday 010925
1 Pull-up 1 Dip 1 Sit-up 2 Pull-ups 2 Dips 2 Sit-ups 3 Pull-ups 3 Sit-ups Get it? Continue this sequence as far as you can for exactly 30 minutes. Notes. 1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please. … [Read more...] about Tuesday 010925