Thursday 031002

For time:

Clean 21 reps

Run 800 meters

Clean 15 reps

Run 800 meters

Clean 9 reps

Run 800 meters

Use same load for all three clean (hang squat clean) sets. Post load (pounds), time (seconds), and score (pounds / seconds) to comments.

Tuesday 030930

Row 1000 meters

Thruster 85 x 21

15 Pull-ups

Row 750 meters

Thruster 85 x 18

12 Pull-ups

Row 500 meters

Thruster 85 x 15

9 Pull-ups

Rest 2 minutes between each round. Time each round seperately and post times to comments.

Wednesday 031001

Jump rope double-under for 2 minutes

Sit-up for 2 minutes

Jump rope double-under for 90 seconds

Sit-up for 90 seconds

Jump rope double-under for 1-minute

Sit-up for 1-minute

Jump rope double-under for 30 seconds

Sit-up for 30 seconds

Sunday 030928

Run 5K

"Barbara"

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced rest.

Friday 030926

Deadlift 3RM load maximum number of sets in twenty minutes.

Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes?

Wednesday 030924

Complete 5 rounds for time of:

Run 400 meters

Overhead Squat 95 X 21

Squat to 10 in. box. Compare results to 030623 and post time to comments.

"Gwen"

"Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801, and 030902). Report load and any advances to comments.

Saturday 030920

Five rounds for time of:

30 Jump rope double-unders

30 Sit-ups

30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.

Friday 030919

**"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. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 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."