Wednesday 010502

Deadlift 5-4-3-2-1 reps (total weight)

Rest 5 minutes

Box jump (20" box) 50 reps in 2 minutes (record time)

Rest 5 minutes

Row 1000 meters (record time)

Submit deadlift total weight, 50 jump time, and 1K row time.

Tuesday 010501

Three rounds of:

25 Sit-ups

12 Back extension/glute-ham raises

Then,

Three rounds of:

Max set of pull-ups

Max set of push-ups

Walking lunge twenty steps each right and left leg

Monday 010430

For time:

Jump rope "Double under"; 90 seconds

8 Clean and Jerks; 1/2 body weight

6 Clean and Jerks; 3/4 body weight

4 Clean and Jerks; body weight

(no resting weight on ground)

Jump rope "Double under"; 90 seconds

Saturday 010428

Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.

Squat 4 sets, 10,8,6,4 reps

Row 2000 meters

Jump rope, double under for two minutes.

(Double under is where the rope passes under the legs twice for each jump)

Lunge forty steps, twenty each leg, alternating right and left.

Bench-press body weight for max reps.

Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.

Bench-press body weight for max reps.

Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.

Bench-press body weight for max reps.

Friday 010427

Jump-rope, 1 minute double under/1 minute rest 5 times

Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up

Snatch two sets, 15 and 12 reps

Swim 100 meters 4 times

Thursday 010426

Swim 400 meters three times

Handstand & Pull-up, do as many pull-ups as the number of minutes

it takes you to do twenty handstand push-ups

Deadlift 5 sets all at three reps

Bike 20 sec's on 10 sec's off 8 times

Wednesday 010425

Push-ups & Pull-ups, do max set of push-ups then max set of pull-ups,

repeat for total of three times

Clean and Jerk, three sets, 15,12, and 9 reps

Row 500 meters three times

Tuesday 010424

Run 800 meters two times

Sit-ups & Back Extension, superset three sets

Bench Press five sets all at ten reps, total weights

Jump-rope practice double under for ten minutes

Monday 010423

Rope Climb & Push-up: climb rope then perform 25 push-ups,

repeat for total of four times

Squat three sets, 15, 5, and 3 reps

Row 1000 meters

Saturday 010421

Max set of pull-ups

Run 800 meters

Max set of pull-ups

Run 400 meters

Max set of pull-ups

Run 200 meters

Report entire time for workout and total for pull-ups.