Monday 021202

Ten round for time of:

5 Pull-ups

5 Push-ups

5 Squats

5 Sit-ups

5 Back Extensions


No cheating, super-clean technique.

Sunday 021201

Snatch 1-1-1-1-1 reps

Three round for time of:

15 Dips

15 Power cleans

Glute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes

Thursday 021128

Four rounds for time of:

Rope climb

25 Push-ups

Then,

Squat 15-5-3 reps

Row 1000 meters

Wednesday 021127

Clean and Jerk 10 reps.

Clean and Jerk 3 reps.

Snatch 10 reps.

Snatch 3 reps.

Repeat all four sets.

Notes:


Take as much rest as needed between sets.
Maximize loads at each set

Tuesday 021126

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

20 RM load Power clean, 15 reps

400 meter Run

Sunday 021124

For time:

Powerclean 21 RM weight (weight you can lift 21 reps but not 22)

50 sit-ups

Powerclean 18 reps same weight as above

50 sit-ups

Powerclean 15 reps same weight

50 sit-ups

Powerclean 12 reps same weight

There is no rest here other than the sit-ups.

Relative to the powerclean the sit-up is a rest.

Move deliberately, and with control from one exercise to the next.

Perform the sit-ups slowly and calmly to recover from the powerclean.

On completion of the sit-ups move directly to the next set of powercleans.

Saturday 021123

30 Ab-bench at max weight

(or other sit-up that ranges from trunk extension through to flexion)

25 Back extension

50 Squats

Six sets of pull-ups

(max effort, record the total, take as much time as needed between sets)

Six sets of dips

(max effort, record the total, take as much time as needed between sets)

OR, if you have a muscle-up,

Ten sets of muscle-ups

(max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.

Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche

(body parallel to floor, arms locked)

Have spotter support your ankles and lower you to parallel.

Hold at parallel, with spotter minimally helping, for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!

30 Ab-bench at max weight

(or other sit-up that ranges from trunk extension through to flexion)

25 Back extension

50 Squats

This is a really tough day. Don't hold back.

Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.

You are getting a small taste of the demands of a gymnast's workout.

Friday 021122

1) "Warm Up": Bike 20 minutes at a warm-up pace.

We are doing three sets of back squats at twenty-one reps each.

Choose a weight that you feel you can handle comfortably for

twenty-one reps of regular back squats. These specialized

movements are tough! Make damned sure you warm-up thoroughly

with "air squats" and stretching first.

2) "Power squat": Lower and rise as quickly as you can while

maintaining PERFECT form. Repeat 20 times.

3) "Bottom to bottom": Lower to full squat position

(thighs parallel to floor), hold for a full ten seconds,

rise and immediately upon full extension of hip and leg return

to bottom and hold for ten seconds. Repeat 20 times.

4) "Super slow": Take twenty seconds to reach bottom and

twenty seconds to reach top again. Repeat 20 times.

5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?

Set the rower for "Avg 500 meter pace" and stop and record the time at

the instant you fall under the 2:00 minute average

(2:00 for men and 2:10 for women).

Wednesday 021120

Five rounds:

Jump rope, "Double unders": 1 minute

Rest 1 minute

Five rounds:

1 Muscle up

10 Dips

Snatch 15-12 reps

Four rounds:

100 meter Swim

Tuesday 021119

For time:

5 Bench press

500 meter Row

3 Bench press

500 meter Row

2 Bench press

500 meter Row

1 Bench press

Notes:

1) Start with a bench press that you can press 5 times but not 6.

2) On the first row (try for 1:45), note the meters accomplished

and match that distance on the second and third efforts.

3) Keep the same load for the bench press throughout the workout.