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.

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.