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Wednesday 031001

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Jump rope double-under for 2 minutes Sit-up for 2 minutes Jump rope double-under for 90 seconds Sit-up for 90 seconds Jump rope double-under for 1-minute Sit-up for 1-minute Jump rope double-under for 30 seconds Sit-up for 30 seconds … [Read more...] about Wednesday 031001

Monday 030922

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"Gwen" Clean & Jerk 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801, and 030902). Report load and any advances to comments. … [Read more...] about Monday 030922

Friday 030926

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Deadlift 3RM load maximum number of sets in twenty minutes. Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes? … [Read more...] about Friday 030926

Saturday 030927

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"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced … [Read more...] about Saturday 030927

Thursday 030918

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For time: Run 1 mile 50 Kettlebell swings 40 Pull-ups 30 Kettlebell swings 20 Pull-ups 10 Kettlebell swings Run 1 mile Use 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments. … [Read more...] about Thursday 030918

Friday 030919

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**"Diane" ** 21-15-9 reps of: Deadlift 225 Handstand push-ups This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - … [Read more...] about Friday 030919

Saturday 030920

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Five rounds for time of: 30 Jump rope double-unders 30 Sit-ups 30 Squats If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments. … [Read more...] about Saturday 030920

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