Friday 010928

Four rounds for time of:

500 meter Row

10 Power cleans

15 Knees to Elbows

Notes:

1. Use body weight for Power clean

Thursday 010927

Five rounds for time of:

15 Thrusters

15 Pull ups

Notes:

1. As heavy a dumbbell as you can.

2. Clean pull-ups minimally assisted if necessary

Wednesday 010926

Run 400 meters

Deadlift, 5-5-5 reps

Run 400 meters

Deadlift, 4-4-4 reps

Run 400 meters

Deadlift, 3-3-3 rep.

Run 400 meters

Deadlift, 2-2-2 reps

Run 400 meters

Deadlift, 1-1-1 reps

Notes:

1. Don't hurry through this. Rest as needed to max output.

2. Max loads on lifts.

3. Run hard on sprints.

Tuesday 010925

1 Pull-up

1 Dip

1 Sit-up

2 Pull-ups

2 Dips

2 Sit-ups

3 Pull-ups

3 Sit-ups

Get it?

Continue this sequence as far as you can for exactly 30 minutes.

Notes.

1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.

Monday 010924

Overhead squat, 20-20-20 reps

Front squat, 10-10-10 reps

Back squat, 5-5-5 reps

Notes:

1. Increase load dramatically proceeding from Overhead to Front to Back Squats.

2. Use perfect form, or it's not a squat.

3. Use same load for all three sets of each exercise.

4. Rest as needed.

Satuday 010922

Tabata Squat

Tabata Sit up on Glute-ham developer.

Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance)

Tabata Push press (use 1/3 BW)

Tabata Row

Notes:

1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2. Take any break you need between exercises.

3. Total the weakest intervals from each of the 5 exercises for score.

4. On the rower, measure the intervals by calories, not meters.

Friday 010921

For time:

20 Clean and Jerk

1000 meter Row

20 Clean and Jerk

Notes:

1. Use the same load as you did on Monday and Wednesday, not to exceed bodyweight.

2. If you complete this in less than ten minutes you don't have enough weight on the bar.

Thursday 010920

15 Back Extension

1 Rope Climb

20 Push ups

1 Rope Climb

25 Sit ups

1 Rope Climb

Notes:

1. If able climb the rope from a seated posture and maintain an "L" throughout.

2. No ugly push-ups.

3. Sit-up of your choice.

4. Don't swing the back extension, no momentum.

Wednesday 010919

500 meter Row

20 Clean and Jerk

500 meter Row

20 Clean and Jerk

Notes:

1. Time entire effort.

2. Use same load as Monday for C&J, not to exceed 100% bodyweight.

3. If you complete workout in less than 10 minutes, increase load by 30% and go again.

Tuesday 010918

Seven rounds for time of:

From a push-up position, lower your hand placement about a foot.

Press to a handstand while a friend deadlifts your ankles and presses

to overhead as you press to the handstand.

Ten Pull-ups

25 Sit up on Glute-Ham developer.