Each of these exercises is one set at five reps. Take any rest needed between exercises. Deadlift Bench-press Upright row Back Squat Push-press Power Clean (from ground) Dumbbell "Thruster" (front squat/push-press) Clean and Jerk Snatch Add your total lifted for all nine exercises and divide by your body weight. Highest ratio leads ranking. … [Read more...] about Wednesday 010328
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Thursday 010329
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked metabolic conditioning with a short, middle, and long distance effort, Wednesday we worked through some of the classics of weightlifting and weight training. Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you'll make an … [Read more...] about Thursday 010329
Friday 010330
Today is a hybrid effort from several training modalities and tough!! After a warm-up: Move through the following with a 60 second break between exercises. Row 500 meters for a record time. Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.) Pull-up for PR (shoot for personal best) Deadlift 10 RM weight 10 reps Dips for PR (shoot for personal … [Read more...] about Friday 010330
Saturday 010331
Warm-up with easy mile run and stretch Clean and Jerk 15 RM load 15 reps One set of sit-ups and one set of back extensions both at 21 reps Clean and Jerk 15 RM load 12 reps One set of sit-ups and one set of back extensions both at 18 reps Clean and Jerk 15 RM load 9 reps One set of sit-ups and one set of back extensions both at 15 reps … [Read more...] about Saturday 010331
Saturday 010324
You guessed it, today we are determining our total for the three Powerlifting lifts, the deadlift, bench-press, and the squat. Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight, drop the reps, and lift again. Repeat this process until you've established a max weight for each lift. Total the lifts and submit for ranking. The total is comprised … [Read more...] about Saturday 010324
Monday 010326
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight Back extension 25 reps Air Squat 50 reps For the next phase we are doing pull-ups and dips or muscle-ups if you've got one! Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) And, Six sets of dips (max effort, record the total, take … [Read more...] about Monday 010326
Tuesday 010327
Today is metabolic conditioning: Warm-up through stretching then, Row 500 meters Rest 10 minutes Row 1000 meters Rest 10 minutes Row 2000 meters Rest 10 minutes Hang from pull-up bar and slowly touch toes to bar 20 times Back extension 20 reps Rest 1 minute 50 sit-ups, use ab mat Back extension 20 reps Rest 1 minute 25 Pike-ups (laying face up flex rapidly at the hip only … [Read more...] about Tuesday 010327
Thursday 010322
Jump Rope 300 jumps Sit-up 30 Back extension 20 Walking Lunge 30 steps Push-ups 30 Pull-ups 15 Bike 1.5 miles Ab bench 25% BW X 25 Stiff Legged Deadlift 50% BW X 21 Deadlift 75% BW X 15 Bench-press 75% BW X 12 Upright Row 50% BW X 10 Row 1000 meters Hollow Rock 1 min Arch Rock 1 min Back Squat 75% BW X 15 Push-press 50% BW X 12 Power Clean 50% BW X 10 Calculate loads (BW = … [Read more...] about Thursday 010322
Friday 010323
Today is trunk work and a run. 30 sit-ups and 21 back extensions Run 1 mile for time No rest between sets for the following: 50 sit-ups 21 back extensions Hang from bar and slowly raise legs, curl and touch toes to bar 25 times. Arch rock 1 minute 25 crunches on glute-ham back extension apparatus (upside down on back extension app.) Stiff-legged deadlift 50 % BW for 25 … [Read more...] about Friday 010323
Sunday 010318
Today: Find your way to a track with a place for pull-ups. Often, there will be parallel bars as well as a pull-up bar. Run 400 meters (once around for those new to the track) Do 50 pull-ups in as many sets as required (if you don't have 10 pull-ups, do 200 jumping pull-ups) Run 400 meters Do 50 dips or 75 push-ups in as many sets as required Run 400 meters Do 75 air squats Run … [Read more...] about Sunday 010318