Tuesday 020312

Seven rounds of:

7 Bench press

30 Sit ups


easy pace

Monday 020311

Ten rounds of the couplet:

10 Kettlebell swings

5 Pull up

Can you do 10 (20 anyone?) rounds of this couplet without

stopping or stalling at all? (Try anyways, time it.)

Saturday 020309

How many pull-ups can you do each minute of twenty minutes?

Notes:

1. The lowest number of pull-ups for any minute of twenty minutes is the score.

2. Use assistance if you still haven't a pull-up.

"You always have to give 100 percent, because if you don't, someone,

someplace, will give 100 percent and will beat you when you meet."

- Ed Macauley

A city wide pull-up competition for kids - great idea -

http://www.pull-ups-trainer.com/success.htm

There's a glaring inadequacy in most athlete's development that can best be

addressed with the pull-up or chin-up.

Friday 020308

Three to five round for time of:

400 meter Run

20 Push press

Notes:

1. Use load 10 RM load for Push-press.

"You go for it. All the stops are out. Caution is to the wind, and you're battling

with everything you have. That's the real fun of the game."

- Dan Dierdorf

Here are abstracts of several interesting studies of note:

http://www.halesoptimumphysique.com/articles/esar.htm

Thursday 020307

Sit up 30-25-20,reps

Tabata Squats

Sit up 30-25-20, reps

Notes:

1. It's time for a good number of our athletes to complete 20 squats

(full range - of course - the only one's we count)

in each of eight twenty second intervals.

2. Rest as desired between Sit-ups and Tabata Squats.

"Stick to the basics and when you feel you've mastered them it's time

to start all over again, begin anew - again with the basics -

this time paying closer attention."

- Greg Glassman

Here's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval

Tuesday 020305

1 Rope Climb

10 Dips (on rings if you've got 'em)

10 Pull-up

15 Push-up

Monday 020304

Three to five rounds each for time of:

20 inch Box jump, 50 reps

40 Kettlebell swings

30 Sit ups

400 meter Run

Sunday 020303

Five rounds of:

5 Powerclean

5 Bench press

Friday 020301

Back squat 5-5-3-3-1-1-3-3-5-5, reps

Notes:

1. Rest as needed between sets.

2. Max load.

Thursday 020228

Move through this circuit slowly, but steadily, for as long as you can:

1 Rope Climb

4 Ring dips

10 Back Extensions

10 Sit-ups

Notes:

1. Anyone good for a full hour of movement?