Monday 011015

50 Sit-ups.

Deadlift moderate load, 15 reps (use full size plates).

Push-ups off dumbbells, 25 reps.

Deadlift same load with 25 pound plates, 15 reps

Push-ups off dumbbells, 20 reps.

Deadlift same load with 10 pound plates, 15 reps

Push-ups off dumbbells, 15 reps

Deadlift same load with 5 pound plates, 15 reps

Push-ups off dumbbells, 10 reps

50 Sit ups

Notes:

1. The idea with the deadlifts is to increase the range of motion

CAREFULLY with increasingly deeper (smaller plates) deadlifts.

2. Use super-strict form on the push-ups and sink LOW!

3. Move through with little to no rest.

Saturday 011013

For time:

1000 meter Row

15 Clean and Jerks

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 M-T-W-Th-F-Sa.

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

Friday 011012

For time:

7 Muscle ups

1000 meter Row

15 Clean and Jerks

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%.

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