People do not lack strength; they lack will.

- Victor Hugo

More on parallettes from American Gymnast:
http://www.american-gymnast.com/technically_correct/
paralletteguide/page6.html

Dumbbell deadlift 10 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 8 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 6 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 4 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Dumbell deadlift 2 reps

Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

Cycle two minutes at high resistance

Cycle two minutes at high RPM

Cycle two minutes at high resistance.


Notes:

Increase the deadlift weight each set.

Maintain perfect form or you'll cripple yourself.

Cycle effort is all out; this is not a cruise.

On the bar-toe touch, move in slow motion, i.e, no swing at all.

 


Row 1000 meters

Rest 4 minutes

Dumbell "Tabata" Thrusters (front squat/push-press, interval: 20 sec's on/10 sec's off X 8) Use 10" box.

Who can row a 3:30 1,000 meters and Tabata Thruster 50% of their bodyweight no fewer than 10 reps in each interval?


Push-Jerk, 3 sets, 3-2-1 reps
Rest
As a circuit for ten minutes:
Rope Climb, "once-up"
Push-Jerk, 10 reps (60% 1 rep 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.


REST