Friday 040227

Back squats

5-3-3-2-2-2-1-1-1-1 reps

Rock bottom! Post loads to comments.

Thursday 040226

Tabata push-up

Run 800 meters

Tabata sit-ups

Run 800 meters

Tabata jumping pull-ups

Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.

Wednesday 040225

7 rounds of:

185 lb deadlift x 10 reps

25 double unders

Monday 040223

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95 pound hang squat clean

Handstand push-ups

Each rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.

Sunday 040222

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

2 pood Kettlebell swing

20-pound medicine ball sit-up throw

Kettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.

Saturday 040221

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95-pound barbell thruster

Pull-ups

"Thrusters" are from deep squat (less than ten inches) to overhead lockout. Pull-ups are from full extension to chin over bar. Post time to comments.

Thursday 040219

Dumbbell Snatch

20 right, 20 left

10 right , 10 left

5 right, 5 left

Wednesday 040218

Four rounds for time of:

Run 400 meters

50 sit-ups

Tuesday 040217

For Time:

30 reps Clean & Jerk

Sunday 040215

Seven rounds for time of:

5 Handstand push-ups

10 Pull-ups

20 Squats