Friday 011214

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Push Jerk 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Push Jerk 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back

in one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Thursday 011213

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back in

one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time "late"

on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Wednesday 011212

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Muscle-up 7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Muscle-up 7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back

in one minute, i.e., done right you come in "late."

2. Have someone minimally assist you with the muscle-ups by gently

lifting by the ribs.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle

Tuesday 011211

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Thruster 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Thruster 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back

in one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Monday 011210

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back

in one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Friday 011207

Once up the rope each minute on the minute for twenty minutes.

Notes:

1. If pace is beyond your current ability, make as many trips up

the rope as you can in thirty minutes.

Thursday 011206

Ten minute warm-up (bike, run, row, etc.).

25 Sit ups

25 Back Extension

25 Sit-ups

completes warm-up.

Deadlift 15-10-5-3-3-3 reps.

Deadlift two minutes without rest.

Notes:

1. Fifteen and ten rep sets are light warm-up sets.

Keep light to max subsequent triples.

2. With each set increase rest. On last three sets,

rest as needed for max triples.

3. After last triple, rest as needed to max load on

two minute set.

Wednesday 011205

Ten minute warm-up (bike, run, row, etc.).

25 Sit ups

25 Back extension

25 Sit ups

completes warm-up.

Perform a Muscle-up every minute on the minute for 20 minutes.

Note:

1. At failure have someone minimally assist you with a gentle boost

from behind about the ribs.

Tuesday 011204

Warm-up ten minutes (bike, row, run, etc....)

Push-press, 15-10-5-3-3-3 reps.

Rest

Push-press, two minutes.

Notes:

1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.

2. With each set increase rest between sets as load increases and reps decrease.

3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.

Monday 011203

24 inch Box jump, 5 reps

Squat clean, 10 reps

Rest

24 inch Box jump, 10 reps

Squat clean, 10 reps

Rest

24 inch Box jump, 15 reps

Squat clean, 10 reps

Rest

24 inch Box jump, 20 reps

Squat clean, 10 reps

Rest

24 inch Box jump, 25 reps

Squat clean, 10 reps

Rest

Notes:

1. No rest during or after the Box-jump.

2. Use heavy load on first set and keep it for each set.

3. Rest as needed to complete next effort without stopping.