Three rounds for time of:
5 Muscle ups
Tabata Squat
Notes:
1. Try to get all five muscle-ups from the hang.
2. Shoot for "twenties" on the T-squats
3. Take any rest you need between efforts,
yet complete the workout within 45 minutes.
4. If you get all five muscle-ups from a single hang on each
of the three sets and manage a twenty score for the weakest
of all 24 T-squat intervals, drop us a line
Set the Concept II Rower for intervals of two minutes of work and two of rest.
During the work row an easy 500+ meters .
During the "rest" powerclean as much of your bodyweight as you can 15 reps.
Before the two minute "rest" is over, get back to the Rower and strap in before timer zeroes.
On zero begin rowing immediately.
Continue this for a total of twenty minutes or five rounds of the couplet.
Notes:
1. All Rowing efforts must be better than 500 meters, i.e.,
less than 2:00 minute 500 meter pace.
2. No late starts on the rowing intervals.
3. Your fitness can be scored by the percentage of bodyweight
you use for all five efforts.
4. The powerclean is a hang clean, actually.
5. You are very welcome.
Notes:
1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.
Set a bar and load up on a squat rack at your bottom position.
Start from the bottom and return to the bottom with minimal time
at the top. In this manner perform 5 sets of 7 reps.
Now, with the same load perform 5 sets of 7 reps of the
normal "top to top" squat.
Notes:
1. We call these first squats "bottom to bottoms."
2. You'll need less than your normal 7RM load for this squat.
3. Of course, as always, perfect form or go home.
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:
1000 meter Row
15 Clean and Jerks
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 M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
50 Sit-ups.
Deadlift moderate load, 15 reps (use full size plates).
Push-ups off dumbbells, 25 reps.
Deadlift same load with 25 pound plates, 15 reps
Push-ups off dumbbells, 20 reps.
Deadlift same load with 10 pound plates, 15 reps
Push-ups off dumbbells, 15 reps
Deadlift same load with 5 pound plates, 15 reps
Push-ups off dumbbells, 10 reps
50 Sit ups
Notes:
1. The idea with the deadlifts is to increase the range of motion
CAREFULLY with increasingly deeper (smaller plates) deadlifts.
2. Use super-strict form on the push-ups and sink LOW!
3. Move through with little to no rest.
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%.