Push Jerk, 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope Climb
10 Push Jerk; 60% 1 RM load
Rest
Rope Climb 3 times up without stopping
Rope Climb 2 times up without stopping
Rope Climb "once-up"
Notes:
1. Watch for the theme this week
2. Rush through the circuit but SLOW DOWN on
Push-Jerk start and Rope Climb finish.
3. For circuit maximize rounds within ten minutes
Try to climb your rope once every minute for twenty minutes.
At any rate, climb the rope twenty times as quickly as possible.
Notes:
1. Clinging pathetically to the rope with your legs is a crutch
you want to rid yourself of as soon as possible.
2. Best start is from seated.
3. Best climb is in "L".
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.