Tuesday 050215

Snatch 1-1-1-1-1-1-1 reps

Sunday 050213

Five rounds for time of:

Row 500 meters

21 Ring dips

Saturday 050212

For time:

185 pound Deadlift, 21 reps

Run 400 meters

21 Knees to elbows

185 pound Deadlift, 18 reps

Run 400 meters

18 Knees to elbows

185 pound Deadlift, 15 reps

Run 400 meters

15 Knees to elbows

185 pound Deadlift, 12 reps

Run 400 meters

12 Knees to elbows

Friday 050211

7 rounds for time of:

Hang clean 2 reps

20 Pull-ups

Divide load selected (pounds) by time to completion (seconds).

Wednesday 050209

7 rounds for time of:

Push-jerk 2 reps

25 Push-ups

Divide load selected (pounds) by time to completion (seconds).

Tuesday 050208

Clean 1-1-1-1-1-1-1 reps

Chelsea

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Compare results to: 030907, 031203, 040105, 040815, 040902 and 041105.

Friday 050104

Front Squat 10-10-10-10-10 reps.

Thursday 050203

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

Run 200 meters

60-pound Thrusters, 20 reps

20 inch Box Step-ups, with 60 pounds, 20 reps

15 Pull-ups

"Diane"

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”