Thursday 021010

Back squat 5-3-1 reps

Deadlift 5-3-1- reps

Bench press 5-3-1 reps

Rankings are based on total weight divided by body weight.

Wednesday 021009

For time:

10 Power clean

500 meter Row

7 Power clean

500 meter Row

5 Power clean

500 meter Row

3 Power clean

Notes:

Can you Powerclean at bodyweight and row sub 1:30 500's?

Monday 021007

Three rounds for time of:

15 Deadlift: Body weght

500 meter Row

Sunday 021006

Back extension 15-15-15 reps

Thruster 20-15-10 reps

1000 meter Row

Notes:

Back extensions are Snake or wave up

Thrusters max weight each set

Saturday 021005

Clean and Jerk 15-12-9 reps

Snatch 15-12-9 reps

Climb a thousand to two thousand foot climb

on your mountain bike or road bike.

Friday 021004

"The ambitious will always be first in the crowd; he presseth forward,

 he looketh not behind him. More anguish is it to his mind to see one

before him, than joy to leave thousands at a distance."

Akhenaton

(1375 BC, Egyptian King, Monotheist)

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Thursday 021003

2000 meter Row

Rest for 2000 meter time

1000 meter Row

Rest for 1000 meter time

500 meter Row

or

800 meter Run

Rest for 800 meter time

400 meter Run

Rest for 400 meter time

200 meter Run

Wednesday 021002

Kettlebelll Swing, 1 minute

Glute-ham develop sit-up, 1 minute

Rest

Perfrom 3-5 rounds for time of:

10 Thruster

12 L-Pull-ups

Rest

Glute-ham develop sit-up, 1 minute

Kettlebelll Swing, 1 minute

Tuesday 021001

Squat with weight 20-10-5-3-1- reps

Then,

Three rounds each for time of:

Three minute stand on bike at 70 rpm

2 Rope climb

20 Sit-ups

15 Back extensions

Sunday 020929

Row 5 minutes, record meters

Row 5 intervals of 1 minute on/1 minute off, record total meters

Row 10 intervals of 30 seconds on/30 seconds off, record total meters

Row 20 intervals 15 seconds on/15 seconds off, record total meters

Notes:


Rest 5 minutes between intervals
Use the "m" button to recall meters for each interval
Go all out.
Compare results of each effor