Wednesday 131016

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Tuesday 131015

225 pound Deadlift, 21 reps

Handstand walk 21 meters

225 pound Deadlift, 15 reps

Handstand walk 15 meters

225 pound Deadlift, 9 reps

Handstand walk 9 meters

Sunday 131013

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

Saturday 131012

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Test 3

"Test 3"

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Tuesday 131008

Hang power clean 3-3-3-3-3-3-3 reps

Monday 131007

Six rounds for time of:

Run 400 meters

25 Pull-ups

Dragon

"Dragon"

For time:

Run 5k

4 minutes to find 4 rep max Deadlift

Run 5k

4 minutes to find 4 rep max Push jerk

Friday 131004

Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)

5 Forward rolls

5 Backward rolls

45 pound Sots press, 10 reps