Monday 040816

Overhead Squat 5-5-5-5-5-5-5

"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. Greg Amundson has done +4.

Compare results to: 030907, 031203, and 040105.

Friday 040813

Five rounds for time:

Run 400 meters

95-pound barbell thruster, 21 reps

Wednesday 040811

Clean and Jerk 1-1-1-1-1-1-1-1-1-1

Thursday 040812

How many rounds in 20 minutes of:

L-hold 60 seconds

15 knees to elbows

15 reverse hyper extensions

15 sit-ups

15 back extensions

Monday 040809

For time:

30 Muscle-ups

Sunday 040808

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

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. Unit for the row is "calories".

"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."

Thursday 040805

How many reps in 20 minutes of:

Bench press body weight

Pull-ups

Wednesday 040804

75 Sit-ups

Squat snatch 5-5-5-5-5-5-5 reps

75 Sit-ups