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?

Wednesday 020227

For time:

1 mile Bike

75 pound Thrusters, 20 reps

1 mile Bike

75 pound Thrusters, 20 reps

Rest fifteen minutes.

For time:

500 meter Row

75 pound Powerclean, 20 reps

500 meter Row

75 pound Powerclean, 20 reps

Notes:

1. We call this "back to back fights." Sub 7 minutes for each

is a good time; sub 6 is amazing

Monday 020225

Seven rounds of:

3 Deadlift

3 Bench press

Sunday 020224

Three to five rounds of:

65 pound Powerclean, 20 reps

400 meter Run

65 pound Powerclean, 20 reps

Rest.

Notes:

1."Sandbag" the first and try to improve the time

on each of two to four subsequent rounds. Not easy.

2. Ladies, children, and neophytes: 65 pounds is a

fit-man's load for this workout. Reduce the weight

if all twenty reps cannot be performed rapidly,

consistently, and with fluidity.

Saturday 020223

Can you perform this sequence every minute on the minute for thirty minutes?

Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.

Lower to normal hang and perform 1 pull-up.

Lower to hang and pull knees to elbows.

Drop and perform 7 squats.

Drop to floor and perform three push-ups.

Notes:


Count total circuits completed within thirty minutes.
Straight-straight-straight pull to inverted hang is tough curl up enough

to more readily pull to inverted hang then extend the body and lower back

to normal hang "straightened out."
Incidentally, this is a whole body workout of immense practicality.

Thursday 020221

Deadlift 1-1-1-1-1-1-1-1-1-1, rep

Notes:

1. Start light - go heavy.

2. Rest as needed between sets.

3. Stretch and stay warm between sets.

Wednesday 020220

1 mile Bike

Rest as needed.

20 inch Box jump, 50 reps.

Rest as needed.

20 pound Wallball, 50 shots

Rest as needed.

Jumping pull-ups, 100 reps.

Notes:

1. Add time from all four efforts.

2. Jumping pull-ups are performed starting with about fifteen to twenty

degrees of flexion in the arm and then jump to chin over bar.

Tuesday 020219

20 Pull ups

5 Dips

15 Pull ups

10 Dips

5 Pull ups

20 Dips

Notes:

1. Move quickly from pull-ups to dips then rest before next pairing.

2. Can you make two, three rounds of this circuit?

Sunday 020217

Back sqaut 3-3-3-3-3-3-3-3-3-3, reps

Pace as needed.