Sunday 010211

Dumbbell deadlift 10 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 8 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 6 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 4 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 2 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Cycle two minutes at high resistance

Cycle two minutes at high RPM

Cycle two minutes at high resistance

Notes:

Increase the deadlift weight each set.

Maintain perfect form or you'll cripple yourself.

Cycle effort is all out; this is not a cruise.

On the bar-toe touch, move in slow motion, i.e, no swing at all.

Saturday 010210

For time:

Fast & Heavy

Dumbell "Thruster" 21 reps

Run 1/4 mile (400m)

Dumbell "Thruster" 18 reps

Run 1/4 mile (400 m)

Dumbell "Thruster" 15 reps

Run 1/4 mile (400 m)

Notes:

"Thruster" is a deep front squat to a push press all in one explosive movement.

Time routine from start to finish.

Ranking is a composite of load used in "Thruster" and total time.

Submit body weight because load value is based on percentage of body weight.

For Time (with a Partner)

3 mile Ruck Run (30/20 lb, together)

Then, 3 Rounds of:
50 meter Sprint / Static Ruck Hold Overhead (30/20 lb)
100 meter Sprint / Static Ruck Hold Overhead (30/20 lb)

For Distance

40 minute Ruck Run (50/30 lb)

20 Rounds for Max Meters

Front Rack Double Kettlebell Walk

Rest 2 minutes

For every round, carry the two kettlebells in front rack positions for as long as possible. When you reach max distance, set them down and rest for 2 minutes. Repeat 20 times.

Max Meters in 60 minutes

Bear Hug Sandbag Carry (50/40 lb)

EMOM in 15 minutes

1.5 mile Treadmill Run (total)

Start at 15% grade. Decrease by 1% each minute.

Wear a weight vest (20 lb)

For Time

1 mile Weighted Walk (150% bodyweight)

For Time

150 Wall Ball Shots (20/14 lb, 10/9 ft)

EMOM in 15 minutes

From 0:00-5:00, every minute on the minute of:
5 Thrusters (115/85 lb)

From 5:00-10:00, every minute on the minute of:
3 Thrusters (135/95 lb)

From 10:00-15:00, every minute on the minute of:
1 Thruster (165/115 lb)