Wednesday 020515

50 Sit-ups.

Sprint 2 miles on Bike.

30 Handstand Push-ups.

Sprint 2 miles on Bike.

50 Sit-ups.


Rest as needed between efforts.
Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.

Tuesday 020514

800 meter Run

Back Squat 10-10-10-10-10 reps.

800 meter Run

Notes:

1. Rest as needed between run and squat.

2. Max load on squats, min time on runs.

Sunday 020512

Tabata Sit-up

Thruster 3-3-3-3-3-3-3 reps

Tabata Sit-up

Notes:

1. Max rest between sets.

Saturday 020511

Rope Climb, max trips, 30 minutes

Friday 020510

Clean and Jerk 15-15-15-15-15, reps

Notes:


Don't rest weight on ground until final rep (touch and go only).
Use max % of bodyweight.

Tuesday 020430

Complete five rounds of this couplet:

Reverse Back Ext., 25 reps

L-hold, 60 seconds

Notes:

1. L-hold is for total of sixty seconds each round.

2. Break L-hold into as few efforts per round as possible.

3. L-hold is from hang or straight arm support

Monday 020429

Three rounds for time of:

800 Meter run

10 Muscle ups

Notes:

1. Use assistance on muscle-ups minimally and as needed.

Sunday 020428

For time:

500 Meter row

50 One legged squats, alternating right-left (25 each leg)

500 Meter row

100 Walking lunges, alternating right-left (50 each leg)

500 Meter row

Notes:

1. One legged squat is performed with non-supporting leg held

straight out in front, without touching ground.

2. If absolutely essential, use rope tied to pull-up bar as assistance.

Friday 020426

Run 800 meters

Clean 5-5-5-5-5, reps

Deadlift 10-10-10, reps

Push press, 20 reps

Run 800 meters

Thursday 020425

Run 800 meters

Push press 5-5-5-5-5, reps

Clean 10-10-10, reps

Deadlift, 20 reps

Run 800 meters