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Saturday 021123

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30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 Squats Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) 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 sets of muscle-ups (max effort, take … [Read more...] about Saturday 021123

Saturday 021116

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Bike 20 minutes at a warm-up pace. 21 "Power squat": Lower and rise as quickly as you can while maintaining PERFECT form. 21 "Bottom to bottom squat": 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. 21 "Super slow squat": Take twenty seconds … [Read more...] about Saturday 021116

Monday 021118

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Run one minute turn around and run back. "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Notes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make … [Read more...] about Monday 021118

Thursday 021107

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Good mornings 5-5-3-3-1-1 reps Rest Complete as many rounds in 7 minutes as you can of: 7 Dips 7 Good mornings Rest Dips, max reps in 2 minutes Rest Dips, max reps in 90 seconds Rest Dips, max reps in 60 seconds Notes: 1. The idea is to not hurry through the opening Good Mornings and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit. 2. Bad form can cripple. … [Read more...] about Thursday 021107

Friday 021108

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Push press 15-10-5-3-3-3 reps Rest Push press, 2 minutes Notes: 1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups. 2. With each set increase rest between sets as load increases and reps decrease. 3. Final effort is with plateless bar. Looking for max heart rate. Don't stop. … [Read more...] about Friday 021108

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