Saturday 010804

Clean and Jerk, 21-15-12-9-6-3-1 reps.

Notes:

1. Add weight to each set. Rest two minutes between sets.

2. Total loads for all 7 sets.

3. No rest on ground during sets. Touch and go at ground.

Friday 010803

Tabata Pull-ups

Tabata Dips

Tabata Pull-ups

Tabata Dips

Notes:

1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.

2. Take as much rest between Tabata efforts as needed.

3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s)

for the duration of each 20 second interval.

4. On the second pull-up and second dip efforts it is OK to dismount the bar(s)

before the interval concludes (ahead of the 10 second rest).

Thursday 010802

For time:

Row 500 meters

Sumo Deadlift High-pull, 15 reps

Row 500 meters

Thruster, 15 reps

Row 500 meters

Sumo Deadlift High-pull, 15 reps

Row 500 meters

Thruster, 15 reps

Notes:

1. Row 1:45 or less 500's.

2. Thruster and Sumo @ ½ your bodyweight.

3. Record time to completion.

Wednesday 010801

30 Strict Push-ups

15 Back Extensions

25 Push-ups feet elevated 1 foot from floor.

12 Back Extensions

20 Push-ups feet raised 2 feet from floor

9 Back Extensions

15 Push-ups feet raised 3 feet from floor

6 Back Extensions

10 Push-ups feet raised 4 feet from floor

Notes:

1. Strict push-ups allow for no sag in the body.

2. Don't swing the Glute-ham raise. Move slowly and deliberately.

Tuesday 010731

Three rounds for time of:

Box Jump, 50 reps

Sumo Deadlift High-pull, 15 reps, .

Rest two minutes.

Notes

1. Use max load on deadlift

2. Come to full extension on box before jumping or stepping down

3. Use 30" box if able

Monday 010730

20 pound Wall-ball, 50 shots

Bike for 1 mile

20 pound Wall-ball, 50 shots

Rest 3 minutes

Bike 1 mile

20 pound Wall-ball, 50 shots

Bike 1 mile

Notes:

1. Count only those Wall-Ball shots that clear your reach by at

least a foot and start from a deep squat

2 Time both rounds. Which was quicker?

Saturday 010728

500 meter Row

20 Dumbbell Thrusters

20 Pull-ups

Rest as needed

Row 500 meters

10 Dumbbell Thruster

20 Pull-ups

Rest as needed

Row 500 meters

5 Dumbbell Thruster

20 Pull-ups

Notes:

1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"

with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

2. Modify as needed to finish.

3. No rests other than where specified.

Friday 010727

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

Back extension

"L" Pull-up

Thursday 010726

Three rounds for time of:

12 Single arm snatches, alternate arms.

20 inch Box Jump, 25 reps

Rest 1 minute

Notes:

1. Warm-up shoulders substantially before snatches.

2. What percent of bodyweight can you use on snatch?

3. How about 32" box?

4. Rest only during 1 minute break between rounds.

Wednesday 010725

For twenty minutes:

Bench Press

Rope Climb

Notes:

1. Use bodyweight for bench press.

2. Add total reps.

3. Add total feet of rope climbed.