Saturday 011103

Deadlift, 5-5-5-5-5 reps

Rest

Perform five rounds of this circuit for time:

Three consecutive Muscle-ups

1 Deadlift; 10 RM load

Perform 10 Muscle-ups in as few sets as possible.

Notes:

1. Same structural theme as M-Tu-W-Th and F

2. If you can't do the muscle-up have someone give you "marginal" assistance.

Friday 011102

Phase I

Power clean, 5-5-3-3-1-1 reps

Rest

Phase II

Perform 5 Rounds of this circuit for time:

Press to handstand 5 times.

Powerclean 10 reps.

Rest

Phase III

Practice handstand press for twenty minutes.

Notes:

1. Structure same as M-Tu-W and Th:

First phase slow and heavy,

second phase fast circuit,

third phase slow and controlled again.

Thursday 011101

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

Rest

Tabata Squat/Push-up Intervals.

First interval (20 seconds) Squat, rest (10 seconds),

second interval (20 seconds) Push-ups.

In this manner alternate all 8 intervals.

Score the eight intervals by finding the weakest product

(multiply) of squat and push-up reps from all eight intervals.

Rest

Time 100 Push-ups

Notes:

1. Same structural theme as M-Tu- and W

Wednesday 011031

Bench press 5-3-1-1-3-5 reps

Rest

Five rounds for time of:

10 Bench press; 50% 1RM load

10 Pull ups

Rest

Do a pull-up that takes thirty seconds to get to the top

and thirty seconds to get to the bottom.

Repeat 4 times for a total of 5 sets.

Tuesday 011030

Good Mornings, 5-5-3-3-1-1 reps

Rest as needed.

Complete as many rounds in 7 minutes as you can of:

7 Dips

7 Good Mornings at moderate load.

Rest as needed.

Stay on bars for two minutes and complete as many dips as you can.

Don't come down for two minutes.

Repeat at 90 seconds.

Repeat at 60 seconds.

Notes:

1. The idea is to not hurry through the opening Good Mornings and

the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.

2. Bad form can cripple

Monday 011029

Push Jerk, 3-2-1 reps

Rest

Complete as many rounds in 10 minutes as you can of:

1 Rope Climb

10 Push Jerk; 60% 1 RM load

Rest

Rope Climb 3 times up without stopping

Rope Climb 2 times up without stopping

Rope Climb "once-up"

Notes:

1. Watch for the theme this week

2. Rush through the circuit but SLOW DOWN on

Push-Jerk start and Rope Climb finish.

3. For circuit maximize rounds within ten minutes

Saturday 011027

Five rounds for time of:

25 Push ups

20 Back squat; bodyweight

25 Sit ups

Friday 011026

1000 meter Row

Deadlift, 3-3-3-3-3 reps

1000 meter Row

Deadlift, 3-3-3-3-3 reps

Thursday 011025

Try to climb your rope once every minute for twenty minutes.

At any rate, climb the rope twenty times as quickly as possible.

Notes:

1. Clinging pathetically to the rope with your legs is a crutch

you want to rid yourself of as soon as possible.

2. Best start is from seated.

3. Best climb is in "L".

Wednesday 011024

Five rounds for time of:

15 Good Mornings

20 Sit ups

15 Push Jerk

Notes:

1. After an extended warm-up start heavy and drop the loads

on the lifts some each round.