“Farther, longer is not fitter, is not healthier.”
- Coach Glassman

It’s been said that a picture is worth a thousand words. In that vein, here is Garvin Smith king of the rope climb: http://www.mikedust.com/fascinatum/2002/fascinatum-040702.html

Row 1,000 meters, max effort
Dumbbell Thrusters, 1/3 B.W. total, max reps, 100% effort
Repeat rowing effort.

Seven sets of each, alternating:
Hang clean 3 reps
Bench press 3 reps
Slow and heavy.

For time:
100 Pull-ups,
No “uglies”