Friday 020913

Overhead squat 10-10-10-10-10 reps

Muscle-up for ten minutes

Bike for five minutes

Thurday 020912

Push-Jerk 10-10-10-10-10

Pull-ups and dips for ten minutes

Three efforts of:

400 meter Run

Rest three minutes

Wednesday 020911

Hang clean 10-10-10-10-10

Back Extension and sit-ups for ten minutes

Twelve rounds of:

Row 1 minute

Rest 1 minute

Notes:


See instructions for last cycle:

slow and deliberate on weights to max load,

rest, all out in matched reps for calisthenics,

rest, all out on cardio. Same each day.

This is a default instruction on this pattern.

Monday 020909

Squat 5-5-5-5-5

Muscle Up for ten minutes

Rope climb for 5 minutes

Notes:

1. Back Squat is at easy pace to maximize lifts.

2. Muscle ups will require “friendly boost” to keep you moving.

3. Rest before each of the three distinct efforts as needed

Sunday 020908

Bench Press 5-5-5-5-5

Rope Climb and Push-ups, max total in ten minutes

Row 1,000 meters

Notes:

1. Bench is at easy pace to maximize lifts.

2. Match each rope assent with ten push-ups.

3. Rest before each of the three distinct efforts as needed.

Saturday 020907

Hang Clean 5-5-5-5-5

Pull-ups and Dips, max total in ten minutes

Run 1 mile

Notes:

1. Cleans are at easy pace to maximize lifts

2. Pull-up and dip are in equal numbers.

3. Rest before each of three distinct efforts as needed.

Friday 020906

“I've believed ever since that living on the edge,

living in and through your fear, is the summit of life,

and that people who refuse to take that dare

condemn themselves to a life of living death.”

- John H. Johnson

Dr. Stephen Seiler on interval training. A good introduction to the topic.

http://home.hia.no/~stephens/interval.htm 

Thursday 020905

Front Squat 10-10-10-10-10

100 Sit-ups

Row 2,000 meters

Wednesday 020904

Push Press 10-10-10-10-10

100 Sit-ups

Row 2,000 meters

Tuesday 020903

Clean & Jerk 10-10-10-10-10

100 Sit-ups

Row 2,000 meters