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Sit-Up

Tuesday 011016

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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

Monday 011015

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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

Monday 011001

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20 Sit ups 20 Back Extensions 1000 meter Row Tabata Squats Tabata Push press 1000 meter Row 20 Sit-ups 20 Back Extensions Notes: 1. Don't rush through, but give big effort to each exercise. 2. Tabata Interval protocol is 20 seconds of work followed by a ten second rest, repeated 8 times. … [Read more...] about Monday 011001

Satuday 010922

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Tabata Squat Tabata Sit up on Glute-ham developer. Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance) Tabata Push press (use 1/3 BW) Tabata 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 … [Read more...] about Satuday 010922

Tuesday 010925

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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

Thursday 010920

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15 Back Extension 1 Rope Climb 20 Push ups 1 Rope Climb 25 Sit ups 1 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 Thursday 010920

Monday 010917

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For time: 1000 meter Row 20 Clean and Jerk 1000 meter Row Notes: 1. Load for Clean and Jerk is not to exceed 100% of bodyweight. 2. Time entire effort. 3. Use push-jerk, not split-jerk. 4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy. 5. Heads-up! Wednesday and Friday will play on today's theme. … [Read more...] about Monday 010917

Tuesday 010918

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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

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