Thursday 010215

How far can you continue this sequence within one hour?

If you can't do the push-ups, do them from the knees.

If you can't do the pull-ups, do them with half your body weight as assistance.

Rankings are separate for those doing either assisted pull-ups or push-ups from the knees.

Wednesday 010214

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

Tuesday 010213

1) "Warm Up": Bike 20 minutes at a warm-up pace.

We are doing three sets of back squats at twenty-one reps each.

Choose a weight that you feel you can handle comfortably for

twenty-one reps of regular back squats. These specialized movements

are tough! Make damned sure you warm-up thoroughly with "air squats"

and stretching first.

2) "Power squat": Lower and rise as quickly as you can while maintaining

PERFECT form. Repeat 20 times.

3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor),

hold for a full ten seconds, rise and immediately upon full extension of hip

and leg return to bottom and hold for ten seconds. Repeat 20 times.

4) "Super slow": Take twenty seconds to reach bottom and twenty seconds

to reach top again. Repeat 20 times.

5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?

Set the rower for "Avg 500 meter pace" and stop and record the time at the

instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Email your squat and row time to [email protected].

Monday 010212

Today's workout is a simple yet elegant whole body circuit.

Thirty reps of 20 lb. Medicine ball squats.

30 reps assisted pull-ups with 1/2 your body weight as assistance.

Repeat at 25, 20, 15, and 10 reps for a total of five rotations.

Record and report your total time for all five rotations.

FASTEST TIME TAKES IT!

Take a prolonged stretching warm-up and cool-down.

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)