Monday 010917

For time:

1000 meter Row

20 Clean and Jerk

1000 meter Row

Notes:

1. Load for Clean and Jerk is not to exceed 100% of bodyweight.

2. Time entire effort.

3. Use push-jerk, not split-jerk.

4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.

5. Heads-up! Wednesday and Friday will play on today's theme.

Friday 010914

Five rounds for time of:

20 inch Box jump, 25 reps

15 Hang cleans

Notes:

1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"?

2. No resting until finished.

Saturday 010915

15-12-9-6-3 reps of the couplet:

Deadlift

One arm barbell press, each arm

Thursday 010913

30 Walking Lunges; 1/2 your bodyweight

10 Muscle ups

30 Walking Lunges; 1/2 your bodyweight

10 Muscle ups

Notes:

1. Make lunge steps as long as you possibly can. Trailing knee must "kiss" the ground on each step.

2. Have someone hold your feet and assist minimally for the muscle-up.

3. If you don't have rings you are missing out on an incomparable tool.

Wednesday 010912

For time:

1000 meter Row

20 pound Wallball, 50 shots

50 Sit-ups

20 pound Wallball, 50 shots

50 Sit-ups

20 pound Wallball, 50 shots

50 Sit-ups

1000 meter Row

Notes:

1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach.

2. Do sit-ups on Roman-Chair or Back Extension Apparatus.

3. Let us know if you can finish this in twenty minutes or less.

Tuesday 010911

Ten rounds for time of:

5 Pull-ups

5 Push-ups

5 Squats (free-squat or "air squat")

5 Sit-ups (on Roman Chair/Glute-Ham Developer)

5 Back Extensions


No cheating, super-clean technique.

Monday 010910

Clean and Jerk, 10-5-3-10-5-3-10-5-3 reps

Notes:

1. 30 seconds rest between sets.

2. The loads are light, moderate, and heavy.

3. Plan loads ahead of time so that you can transition quickly if you've but one bar to work with.

4. Use push jerk instead of split jerk. It's faster.

5. Breath.... deeply.

Saturday 010908

Two rounds of:

Run 800 meters.

25 Hip Extensions (Back extensions) on Glute-Ham Developer.

30 Hip Flexions (Sit-ups) on Glute-Ham Developer.

1-Arm Barbell Press 20 reps left and right arm.

Powerclean 1/2 bodyweight 20 reps.

Notes:

1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.

Do not lean back. Suggest empty bar for first timers.

2. Rest five minutes between rounds.

3. Ten minutes is a good time for each round.

Friday 010907

Row 5 minutes, record meters

Row 5 intervals of 1 minute on/1 minute off, record total meters

Row 10 intervals of 30 seconds on/30 seconds off, record total meters

Row 20 intervals 15 seconds on/15 seconds off, record total meters

Notes:

1. Rest 5 minutes between intervals

2. Use the "m" button to recall meters for each interval

3. Go all out.

4. Compare results of each effort.

Thursday 010906

Seven rounds:.

Incline dumbbell bench press, 5 reps, immediately,

Rope climb, once up.

Notes:

1. Max load on bench press at each pass.

2. Climb the rope without using your legs on the rope. If you can, it's time to do it right.

3. Take as much time between rounds as required to max bench load.