Do three sets of chin-ups. Give yourself entirely to this task. 100% Take any rest needed between sets. Total three sets and submit. Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat to stand with no sudden movements or postural shifts. The “landing” should be invisible to the observer. 50,35,20 reps with one minute break between sets. Time one … [Read more...] about Sunday 010415
Sit-Up
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416
Thursday 010412
Tomorrow is a rest day. Warm-up with three sets of sit-ups and back extensions Bench press 21 Reps max weight (21RM load 21 Reps) Two minute all out sprint on stationary bike Rest as needed before you... Bench same weight as before, got 21? Two minute all out sprint on stationary bike Rest Done right, you're done … [Read more...] about Thursday 010412
Tuesday 010410
Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one. Warm-up, including sit-ups and back extensions. Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device. OR Do 50 pull-ups and 50 dips without assistance. OR Do 15 muscle-ups on the rings. Finish with sit-ups and back … [Read more...] about Tuesday 010410
Saturday 010407
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat), push-ups, and sit-ups and back extensions as possible. There's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.) … [Read more...] about Saturday 010407
Tuesday 010403
1 mile run 50 sit-ups and 25 back extensions Deadlift/high-pull 18,15,12, and 9 reps 50 sit-ups and 25 back extensions 1 mile run Our Deadlift high-pull is a slow deadlift and slow deliberate upright row to under the chin with brief hold at top. Very slow, very deliberate. Tough. Power through the trunk work and run. Move slowly and deliberately through the … [Read more...] about Tuesday 010403
Saturday 010331
Warm-up with easy mile run and stretch Clean and Jerk 15 RM load 15 reps One set of sit-ups and one set of back extensions both at 21 reps Clean and Jerk 15 RM load 12 reps One set of sit-ups and one set of back extensions both at 18 reps Clean and Jerk 15 RM load 9 reps One set of sit-ups and one set of back extensions both at 15 reps … [Read more...] about Saturday 010331
Monday 010326
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight Back extension 25 reps Air Squat 50 reps For the next phase we are doing pull-ups and dips or muscle-ups if you've got one! Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) And, Six sets of dips (max effort, record the total, take … [Read more...] about Monday 010326
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