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Sunday 021124

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For time: Powerclean 21 RM weight (weight you can lift 21 reps but not 22) 50 sit-ups Powerclean 18 reps same weight as above 50 sit-ups Powerclean 15 reps same weight 50 sit-ups Powerclean 12 reps same weight There is no rest here other than the sit-ups. Relative to the powerclean the sit-up is a rest. Move deliberately, and with control from one exercise to the next. Perform … [Read more...] about Sunday 021124

Tuesday 021119

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For time: 5 Bench press 500 meter Row 3 Bench press 500 meter Row 2 Bench press 500 meter Row 1 Bench press Notes: 1) Start with a bench press that you can press 5 times but not 6. 2) On the first row (try for 1:45), note the meters accomplished and match that distance on the second and third efforts. 3) Keep the same load for the bench press throughout the workout. … [Read more...] about Tuesday 021119

Friday 021122

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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 … [Read more...] about Friday 021122

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