Friday 010330

Today is a hybrid effort from several training modalities and tough!!

After a warm-up:

Move through the following with a 60 second break between exercises.

Row 500 meters for a record time.

Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)

Pull-up for PR (shoot for personal best)

Deadlift 10 RM weight 10 reps

Dips for PR (shoot for personal best)

Rest 10 minutes

Move through the following with a 2-minute break between exercises.

Row 500 meters match first effort

Squat same weight for twenty reps

Pull-ups for same count as first set

Deadlift same weight for 10 reps

Dips for same count as first set

Rest 10 minutes

Move through the following with a 3-minute break between exercises.

Row 500 meters match first effort

Squat same weight for twenty reps

Pull-ups for same count as first set

Deadlift same weight for 10 reps

Dips for same count as first set

The idea today is to strive to match the performance of the first pass on the second and third.

Thursday 010329

On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked

metabolic conditioning with a short, middle, and long distance effort, Wednesday we

worked through some of the classics of weightlifting and weight training. Today we

are taking a day of active rest. If you’ve performed to expectation you’ll welcome the

break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).

The idea here is to engage in some sport or activity at intensity above recreational while

being below our regular training intensity. Don't count your primary sport! This is a

cross-training opportunity. Step outside your normal bounds. Below are some suggestions.

Bicycle Hill Climb

Hoops! (Basketball)

Swimming

Mountain Hike

Rollerblade

Surf Paddle

Handball or racquetball

Tennis

Wednesday 010328

Each of these exercises is one set at five reps. Take any rest needed between exercises.

Deadlift

Bench-press

Upright row

Back Squat

Push-press

Power Clean (from ground)

Dumbbell "Thruster" (front squat/push-press)

Clean and Jerk

Snatch

Add your total lifted for all nine exercises and divide by your body weight.

Highest ratio leads ranking.

Tuesday 010327

Today is metabolic conditioning:

Warm-up through stretching then,

Row 500 meters

Rest 10 minutes

Row 1000 meters

Rest 10 minutes

Row 2000 meters

Rest 10 minutes

Hang from pull-up bar and slowly touch toes to bar 20 times

Back extension 20 reps

Rest 1 minute

50 sit-ups, use ab mat

Back extension 20 reps

Rest 1 minute

25 Pike-ups (laying face up flex rapidly at the hip only touching the toes

before unfolding, minimize trunk flexion)

30 slow reverse back extensions (lie across something dangling legs

and hips freely then slowly without throwing bring legs and hips up to

parallel, hold and relax)

Monday 010326

Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight

Back extension 25 reps

Air Squat 50 reps

For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!

Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)

And,

Six sets of dips (max effort, record the total, take as much time as needed between sets.

OR, if you have a muscle-up,

Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.

Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter

support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,

for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!

Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight

Back extension 25 reps

Air Squat 50 reps

This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest

your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.

Saturday 010324

You guessed it, today we are determining our total for the three Powerlifting lifts,

the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight,

drop the reps, and lift again. Repeat this process until you've established a max

weight for each lift. Total the lifts and submit for ranking. The total is comprised of

your max lift at one rep for each exercise

Friday 010323

Today is trunk work and a run.

30 sit-ups and 21 back extensions

Run 1 mile for time

No rest between sets for the following:

50 sit-ups

21 back extensions

Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.

Arch rock 1 minute

25 crunches on glute-ham back extension apparatus (upside down on back extension app.)

Stiff-legged deadlift 50 % BW for 25 reps

Stretch

Thursday 010322

Jump Rope 300 jumps

Sit-up 30

Back extension 20

Walking Lunge 30 steps

Push-ups 30

Pull-ups 15

Bike 1.5 miles

Ab bench 25% BW X 25

Stiff Legged Deadlift 50% BW X 21

Deadlift 75% BW X 15

Bench-press 75% BW X 12

Upright Row 50% BW X 10

Row 1000 meters

Hollow Rock 1 min

Arch Rock 1 min

Back Squat 75% BW X 15

Push-press 50% BW X 12

Power Clean 50% BW X 10

Calculate loads (BW = body weight) before beginning.

Time entire workout. Shortest time "takes it."

Wednesday 010321

Five sets of the triple,

Sit-up

Back extension

Bench-press 5-10RM

Move methodically, deliberately, with precise SLOW movement.

Don't hurry; minimize the cardiovascular quality. This is strength training only!

Make each effort a serious challenge.

Tuesday 010320

Today we start and end with our calisthenic warm-up and cool down and throw a

little rowing and power cleans in the middle. There's no break between the rowing

and the power cleans. The warm-up and cool down are max or near max rep sets

with lots of rest between efforts. This is a tough one.

Ab bench

Back extensios

Air Squat

Pull-up

Dip

Row 500 meters

Power Clean 21 reps

Rest 5 minutes

Row 500 meters

Power Clean 15 reps

Rest 5 minutes

Row 500 meters

Power Clean 9 reps

Rest 5 minutes

Ab bench

Back extension

Air Squat

Pull-up

Dip