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.

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.