Monday 021118

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back

in one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Saturday 021116

Bike 20 minutes at a warm-up pace.

21 "Power squat":

Lower and rise as quickly as you can while maintaining PERFECT form.

21 "Bottom to bottom squat":

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.

21 "Super slow squat":

Take twenty seconds to reach bottom and twenty seconds to reach top again.

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).

Friday 021115

Five rounds for time of:

25 Squats

10 Pull Ups

10 Dips

Thursday 021114

For time:

1000 meter Row

Deadlift 3-3-3-3-3 reps

1000 meter Row

Deadlift 3-3-3-3-3 reps

Tuesday 021112

Snatch 1-1-1-1-1 reps

Rest

Three rounds for time of:

20 Push-ups

10 Squat cleans

Glute Ham developer Medicine Ball Throw Sit-up: 2 minutes

Monday 021111

For time:

21-18-15-12 reps of:

Clean and Jerk: 1/2 body weight

Sunday 021110

Wall Ball, 1 minute

Rest

Three to five round for time of:

3 Rope climbs

10 Power Cleans

Rest

Wall Ball, 1 minute

Friday 021108

Push press 15-10-5-3-3-3 reps

Rest

Push press, 2 minutes

Notes:

1. Start very light, work to heavy.

Fifteen rep set and ten rep set are warm-ups.

2. With each set increase rest between sets as

load increases and reps decrease.

3. Final effort is with plateless bar.

Looking for max heart rate. Don't stop.

Thursday 021107

Good mornings 5-5-3-3-1-1 reps

Rest

Complete as many rounds in 7 minutes as you can of:

7 Dips

7 Good mornings

Rest

Dips, max reps in 2 minutes

Rest

Dips, max reps in 90 seconds

Rest

Dips, max reps in 60 seconds

Notes:

1. The idea is to not hurry through the opening Good Mornings

and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.

2. Bad form can cripple.

Wednesday 021106

For time:

15 Back Extension

Rope climb

20 Push-ups

Rope climb

25 Sit-ups

Rope climb

Notes:

1. If able climb the rope from a seated posture and maintain an "L" throughout.

2. No ugly push-ups.

3. Sit-up of your choice.

4. Don't swing the back extension, no momentum.