Wednesday 011031

Bench press 5-3-1-1-3-5 reps
Rest
Five rounds for time of:
10 Bench press; 50% 1RM load
10 Pull ups
Rest
Do a pull-up that takes thirty seconds to get to the top
and thirty seconds to get to the bottom.
Repeat 4 times for a total of 5 sets.
____________________
"Sports should always be fun."
- Charles Mann

Dr. Siff on PIlates (ouch).
http://www.sportsci.com/SPORTSCI/JANUARY/pilates_revealed.htm

Tuesday 011030

Good Mornings, 5-5-3-3-1-1 reps
Rest as needed.
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good Mornings at moderate load.
Rest as needed.
Stay on bars for two minutes and complete as many dips as you can.
Don't come down for two minutes.
Repeat at 90 seconds.
Repeat at 60 seconds.

Notes:
1. The idea is to not hurry through the opening Good Mornings and
the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple
_________________
"You have to expect things of yourself before you can do them."
- Michael Jordan

Dr. Siff with some good ab stuff:
http://www.sportsci.com/SPORTSCI/JANUARY/upper.htm

Monday 011029

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
____________________
"Training gives us an outlet for suppressed energies created by stress
and thus tones the spirit just as exercise conditions the body."
- Arnold Schwarzenegger

Here's more on the force velocity curve than you wanted to know. Good stuff. http://www.sportsci.com/SPORTSCI/JANUARY/F-V%20CURVE.htm

Sunday 011028

Rest Day

Saturday 011027

Five rounds for time of:
25 Push ups
20 Back squat; bodyweight
25 Sit ups
____________________
"Pursue truth and people will be true to you."
- Arthur Twining Hadley

Charles Staley is always interesting.
http://www.myodynamics.com/

Friday 011026

1000 meter Row
Deadlift, 3-3-3-3-3 reps
1000 meter Row
Deadlift, 3-3-3-3-3 reps
___________________
"You hit homeruns not by chance but by preparation."
- Roger Maris

Chris Mavromatis is worth listening to.
http://www.deepsquatter.com/strength/archives/mavrocat3.htm

Thursday 011025

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".
____________________
"I let my racket do the talking. That's what I am all about, really.
I just go out and win tennis matches."
- Pete Sampras

Here is a 1 Rep Max Chart specific to Powerlifting:
http://www.angelfire.com/nj/sports22/maxchart.html

Wednesday 011024

Five rounds for time of:
15 Good Mornings
20 Sit ups
15 Push Jerk

Notes:
1. After an extended warm-up start heavy and drop the loads
on the lifts some each round.
____________________
"Desire! That's the one secret of every man's career. Not education.
Not being born with hidden talents. Desire."
- Bobby Unser

One rep max lifts can be calculated from higher rep sets with this chart.
It can be eerily accurate. http://www.criticalbench.com/chart.htm

Tuesday 011023

Complete as many rounds in 30 minutes as you can of:
5 Front squats; body weight
1 Muscle up
20 inch Box jump, 15 reps
___________________
"If we could give every individual the right amount of nourishment
and exercise, not too little and not too much, we would have found
the safest way to health."
- Hippocrates

Charles Staley on rethinking circuit training:
http://www.myodynamics.com/articles/circuit.html

Monday 011022

Four rounds for time of:
30 One arm snatch; 15 left, 15 right alternating
25 Sit ups

Notes:
1. Use kettlebell if available.
2. Sit ups of your choosing.
___________________
"Dare to begin! He who postpones living rightly is like the rustic who
waits for the river to run out before he crosses."
- Horace

This our second link to the United States All-Round Weightlifting Association.
Rediscover the world of the old time strength athlete.
http://www.usawa.com/rules.html

Sunday 011021

Rest Day

Saturday 011020

Seven rounds for time of:
400 meter sprint
400 meter walk
____________________
"Chance can allow you to accomplish a goal every once in a while,
but consistent achievement happens only if you love what you are doing."
- Bart Conner

Friday 011019

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
___________________
"Get the job done."
- Don Shula

Thursday 011018

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.
____________________
"Mental toughness is to physical as four is to one."
- Bobby "Asshole" Knight

Wednesday 011017

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.
___________________
"It's very, very dangerous to have your self-worth riding on your
results as an athlete."
- Jim Courier

Tuesday 011016

50 Sit ups
15 Thrusters
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit ups

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.
__________________
"I think everyone should experience defeat at least once
during their career. You learn a lot from it."
- Lou Holtz

Monday 011015

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.
__________________
"A full mind is an empty bat."
- Branch Rickey

Sunday 011014

Rest Day

Saturday 011013

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%.
_________________
"Sports don't build character. They reveal it."
- Heywood Hale Broun

Russian leg strength routine:
http://www.dynamic-eleiko.com/sportivny/library/farticles001.html

Friday 011012

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%.
___________________
Perhaps the single most important element in mastering the techniques
and tactics of racing is experience. But once you have the fundamentals,
acquiring the experience is a matter of time."
- Greg LeMond

Behind the neck jerk? Check it out:
http://www.dynamic-eleiko.com/sportivny/library/farticles002.html

Thursday 011011

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%.
___________________
"I used to get out there and have a hundred swing thoughts.
Now I try not to have any."
- Davis Love III

Good stuff from the Russians:
http://www.dynamic-eleiko.com/sportivny/library/index.html

Wednesday 011010

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%.
___________________
"There is no doubt in my mind that there are many ways to be a winner,
but there is really only one way to be a loser and that is to fail and not
look beyond the failure."
- Kyle Rote, Jr.

Tuesday 011009

For time:

15 Clean and Jerks; body weight
1000 meter Row
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 T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
___________________
"Enjoying success requires the ability too adapt. You shouldn't outline
a program and etch it in stone. We all have different physical limitations
and skills that make us unique individuals. Try to make modifications in
your program to enhance it;. Only by being open to change will you
have a true opportunity to get the most from your talent."
- Nolan Ryan

Monday 011008

For time:
1000 meter Row
7 Muscle ups
15 Clean and Jerk; body weight

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 T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
____________________

"As long as I can concentrate and remain somewhat calm,
I can normally do very well."
- Al Oerter

Duh!
http://www.contextmag.com/setFrameRedirect.asp?src=/archives/199903/ManAndMachine.asp

Sunday 011007

Rest Day

Saturday 011006

5k Row
__________________
"To go beyond is as wrong as to fall short."
- Confucius

Friday 011005

Clean and Jerk, 10 reps
Clean and Jerk, 3 rep.
Snatch, 10 reps
Snatch, 3 reps
Repeat all four sets

Notes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
____________________
"The worst sorrows in life are not in its losses and misfortunes,
but its fears."
- Arthur Christopher Benson

Many of you have asked about kettlebells. We picked up a set and
they're fun. It's interesting how the kettlebell training is add odds
with the bulk of Pavel's writings. In this ad for Pavel's video there
is some introducing information.
http://www.olusa.com/cgi-bin/SoftCart.exe/books/pavel/kettle.htm?E+scstore

Thursday 011004

21 Back Extensions
21 Glute Ham developer Sit
Three rounds of:
5 Rope Climb
Handstand Practice; five minutes
21 Back Extensions
21Glute Ham developer Sit ups
____________________
"Champions execute the fundamentals with unconscious competence.
That means they've practiced the moves so many times in the past that
they can do them almost perfectly without thinking about it. When you can
perform brilliantly without thinking, you can perform at avery high level."
- June Jones, Atlanta Falcons coach

More from Dr. McGuff:
http://www.ultimate-exercise.com/bravenewworld.html

Wednesday 011003

Run 800 meters
Glute Ham developer Bench Press, 15-15-15-15-15 reps
Run 800 meters

Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.
________________
"If you train hard, you'll not only be hard, you'll be hard to beat."
- Hershel Walker

"Why Doctors don't Understand Exercise" by Doug McGuff, M.D. :
http://www.ultimate-exercise.com/whydoctors.html

Tuesday 011002

Five rounds of:
3 Deadlift
12 Pull ups
Rest as needed

Notes:
1. Move briskly from Deadlift to Pull-ups
2. 3RM load on Dead's.
3. Use assistance on Pull-ups if needed to get 12 reps.
__________________

"Before I go out on the field every day, I tell myself,
"You are having fun, and you want to set a good
example to those who are watching."
- Cory Snyder

Look, Peak Performance is catching on!
http://www.pponline.co.uk/encyc/0146.htm

Monday 011001

20 Sit ups
20 Back Extensions
1000 meter Row
Tabata Squats
Tabata Push press
1000 meter Row
20 Sit-ups
20 Back Extensions

Notes:
1. Don't rush through, but give big effort to each exercise.
2. Tabata Interval protocol is 20 seconds of work followed
by a ten second rest, repeated 8 times.
_________________
"There is perhaps nothing so bad and so dangerous in life as fear."
- Jawaharlal Nehru

It may be Dr. McGuff's "opinion", but we can (and have) prove him correct.
http://www.ultimate-exercise.com/therelationship.html