For time:
7 Muscle ups
1000 meter Row
15 Clean and Jerks
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
For time:
7 Muscle ups
15 Clean and Jerks
1000 meter Row
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
For time:
15 Clean and Jerks
7 Muscle ups
1000 meter Row
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
For time:
1000 meter Row
7 Muscle ups
15 Clean and Jerk; body weight
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
15 Clean and Jerks; body weight
1000 meter Row
7 Muscle ups
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Run 800 meters
Glute Ham developer Bench Press, 15-15-15-15-15 reps
Run 800 meters
Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.
21 Back Extensions
21 Glute Ham developer Sit
Three rounds of:
5 Rope Climb
Handstand Practice; five minutes
21 Back Extensions
21Glute Ham developer Sit ups