For time: Powerclean 21 RM weight (weight you can lift 21 reps but not 22) 50 sit-ups Powerclean 18 reps same weight as above 50 sit-ups Powerclean 15 reps same weight 50 sit-ups Powerclean 12 reps same weight There is no rest here other than the sit-ups. Relative to the powerclean the sit-up is a rest. Move deliberately, and with control from one exercise to the next. Perform … [Read more...] about Sunday 021124
Sit-Up
Sunday 021201
Snatch 1-1-1-1-1 reps Three round for time of: 15 Dips 15 Power cleans Glute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes … [Read more...] about Sunday 021201
Saturday 021123
30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 Squats Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) Six sets of dips (max effort, record the total, take as much time as needed between sets) OR, if you have a muscle-up, Ten sets of muscle-ups (max effort, take … [Read more...] about Saturday 021123
Tuesday 021112
Snatch 1-1-1-1-1 reps Rest Three rounds for time of: 20 Push-ups 10 Squat cleans Glute Ham developer Medicine Ball Throw Sit-up: 2 minutes … [Read more...] about Tuesday 021112
Wednesday 021106
For time: 15 Back Extension Rope climb 20 Push-ups Rope climb 25 Sit-ups Rope climb Notes: 1. If able climb the rope from a seated posture and maintain an "L" throughout. 2. No ugly push-ups. 3. Sit-up of your choice. 4. Don't swing the back extension, no momentum. … [Read more...] about Wednesday 021106
Saturday 021102
Three round for time of: 3 Muscle-ups 50 Sit-ups … [Read more...] about Saturday 021102
Wednesday 021030
Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 exercises for score. 4. On the rower, measure the intervals by calories, not meters. … [Read more...] about Wednesday 021030
Saturday 021026
Run 800 meters Rest Run 800 meters Rest Three supersets of: Sit-ups Back Extensions Rest Bench Press 10-10-10-10-10 Rest Jump rope"double unders", ten minutes … [Read more...] about Saturday 021026
Thursday 021017
Five sets of the triple, Sit-up Back extension Bench-press 5-10RM Move methodically, deliberately, with precise SLOW movement. Don't hurry; minimize the cardiovascular quality. This is strength training only! Make each effort a serious challenge. … [Read more...] about Thursday 021017
Friday 021018
Set-up the rower for intervals of twenty seconds work and ten seconds rest. Set the rower to display meters in the lower window. Go all out on the first effort. On subsequent efforts work to capture as many meters as in the first effort. In the same interval pattern, 20on/10off X 8, Squat Pull-ups Push-ups Sit-ups If you transition from one exercise to the next in ten … [Read more...] about Friday 021018