Thursday 011011

For time:

15 Clean and Jerks

7 Muscle ups

1000 meter Row

Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons M-T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Wednesday 011010

For time:

7 Muscle ups

15 Clean and Jerks

1000 meter Row

Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons M-T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Tuesday 011009

For time:

15 Clean and Jerks; body weight

1000 meter Row

7 Muscle ups

Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Monday 011008

For time:

1000 meter Row

7 Muscle ups

15 Clean and Jerk; body weight

Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Saturday 011006

5k Row

Friday 011005

Clean and Jerk, 10 reps

Clean and Jerk, 3 rep.

Snatch, 10 reps

Snatch, 3 reps

Repeat all four sets

Notes:

1. Take as much rest as needed between sets.

2. Maximize loads at each set.

Thursday 011004

21 Back Extensions

21 Glute Ham developer Sit

Three rounds of:

5 Rope Climb

Handstand Practice; five minutes

21 Back Extensions

21Glute Ham developer Sit ups

Wednesday 011003

Run 800 meters

Glute Ham developer Bench Press, 15-15-15-15-15 reps

Run 800 meters

Notes:

1. Be very careful, you may break in two if you attempt too big a load.

2. Use light dumbbells if O'bar is too heavy.

3. Don't rush the movement.

4. Start Bench press after recovering somewhat from the first run.

5. Start second run immediately after Bench press.

Tuesday 011002

Five rounds of:

3 Deadlift

12 Pull ups

Rest as needed

Notes:

1. Move briskly from Deadlift to Pull-ups

2. 3RM load on Dead's.

3. Use assistance on Pull-ups if needed to get 12 reps.

Monday 011001

20 Sit ups

20 Back Extensions

1000 meter Row

Tabata Squats

Tabata Push press

1000 meter Row

20 Sit-ups

20 Back Extensions

Notes:

1. Don't rush through, but give big effort to each exercise.

2. Tabata Interval protocol is 20 seconds of work followed

by a ten second rest, repeated 8 times.