Warm-up ten minutes (bike, row, run, etc....) Push-press, 15-10-5-3-3-3 reps. Rest Push-press, two minutes. Notes: 1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups. 2. With each set increase rest between sets as load increases and reps decrease. 3. Final effort is with plateless bar. Looking for max heart rate. Don't stop. … [Read more...] about Tuesday 011204
Run/Running
Wednesday 011205
Ten minute warm-up (bike, run, row, etc.). 25 Sit ups 25 Back extension 25 Sit ups completes warm-up. Perform a Muscle-up every minute on the minute for 20 minutes. Note: 1. At failure have someone minimally assist you with a gentle boost from behind about the ribs. … [Read more...] about Wednesday 011205
Thursday 011206
Ten minute warm-up (bike, run, row, etc.). 25 Sit ups 25 Back Extension 25 Sit-ups completes warm-up. Deadlift 15-10-5-3-3-3 reps. Deadlift two minutes without rest. Notes: 1. Fifteen and ten rep sets are light warm-up sets. Keep light to max subsequent triples. 2. With each set increase rest. On last three sets, rest as needed for max triples. 3. After last triple, rest as … [Read more...] about Thursday 011206
Saturday 011020
Seven rounds for time of: 400 meter sprint 400 meter walk … [Read more...] about Saturday 011020
Wednesday 011003
Run 800 meters Glute Ham developer Bench Press, 15-15-15-15-15 reps Run 800 meters Notes: 1. Be very careful, you may break in two if you attempt too big a load. 2. Use light dumbbells if O'bar is too heavy. 3. Don't rush the movement. 4. Start Bench press after recovering somewhat from the first run. 5. Start second run immediately after Bench press. … [Read more...] about Wednesday 011003
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 010908
Two rounds of: Run 800 meters. 25 Hip Extensions (Back extensions) on Glute-Ham Developer. 30 Hip Flexions (Sit-ups) on Glute-Ham Developer. 1-Arm Barbell Press 20 reps left and right arm. Powerclean 1/2 bodyweight 20 reps. Notes: 1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso. Do not lean back. Suggest empty bar for first timers. 2. Rest five … [Read more...] about Saturday 010908
Tuesday 010904
Two minute standing sprint on the bike. Five minutes of ab work. Two minute standing sprint on the bike. Five minutes of ab work. Two minute standing sprint on the bike. Five minutes of ab work. Notes: 1. Go ALL out on the sprints. 2. Be creative with the ab work. (Borrow from Today's Link) Pick a different exercise for each of the three efforts and see how hard you can work … [Read more...] about Tuesday 010904
Tuesday 010821
Four rounds for time of: 1/2 body weight Sumo deadlift High-pull, 15 reps 400 meter Run … [Read more...] about Tuesday 010821
Saturday 010818
On the rower how long can you keep your average 500-meter pace at 2:00 or below? Notes: 1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window. 2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can. 3) Note the time at which you show 2:01 or higher. 4) Twenty minutes is good. Thirty is great. 5) If you … [Read more...] about Saturday 010818