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.

Wednesday 010905

Deadlift, 20-18-16-14-12-10 reps

Notes:

1. Use the same load for each set.

2. Rest 30 seconds between sets.

3. Focus on keeping the stomach "sucked in" throughout the movement.

4. Be brave, and go as heavy as the rep scheme will allow.

Tuesday 010904

Two minute standing sprint on the bike.

Five minutes of ab work.

Two minute standing sprint on the bike.

Five minutes of ab work.

Two minute standing sprint on the bike.

Five minutes of ab work.

Notes:

1. Go ALL out on the sprints.

2. Be creative with the ab work. (Borrow from Today's Link)

Pick a different exercise for each of the three efforts and see how

hard you can work for five minutes.

3. No hurry between efforts. Give quality sprints and quality ab work.

Monday 010903

Three rounds of:

20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight

20 Thrusters

20 Pull-ups

Rest three minutes.

Notes:

1. Measure your pace so that “Thrusters” begin directly under your pull-up bar.

2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground.

3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.

4. No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.

5. The twenty pull-ups are consecutive pull-ups. You don't come down from the bar

until they're done. Have someone assist you minimally if assistance is required.

Saturday 010901

Tabata 12 inch Jumps

Rest 4 minutes

Tabata 12 inch Jumps

Rest 4 minutes

Tabata 12 inch Jumps

Notes:

Suspend a small object 12 inches above your reach.

Now jump up and touch it per Tabata Interval protocol.

Friday 010831

Complete asy many reps in 20 minutes as you can of:

Rope Climb

Bench Press; body weight

Note:

How many reps of bench press and how many trips up the rope can you get?

Thursday 010830

Snatch, 15 reps

Knees to Elbows , 15 reps

Snatch, 10 reps

Snatch, 10 reps

15 Knees to Elbows

Snatch, 5 reps

Snatch, 5 reps

Snatch, 5 reps

Knees to Elbows, 15 reps

Wednesday 010829

Three rounds for time of:

1000 meter Row

1/2 bodyweight Push jerk, 21 reps