Sunday 020331

Three rounds of:
1 mile Run
21 Bench press; body weight

Notes:
1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets.
2. Dave McEvoy did this in 5:42.

Saturday 020330

Rest day

"There is no single sport or activity that trains for perfect fitness.
True fitness requires a compromise in adaptation broader than
the demands of most every sport."
- Coach Glassman

Goheavy.com's Forums are a valuable source of training information
for the Olympic Lifts: http://www.goheavy.com/forums/olympic/.

Friday 020329

Three rounds of:
1 mile Bike
20 Cleans; alternating powerclean and squat clean.

Notes:
1. Power clean is pulling bar to racked position whereas
squat clean is pulling yourself down to racked position,
i.e., catching high and catching low.
2. Rest as and where needed, but not during cleans.
3. Go all out on sprints.

Thursday 020328

50 Sit-ups
Tabata Front Squats with Olympic Bar
50 Sit-ups

Notes:
1. Tabata Interval is 20 seconds of work followed by
10 seconds of rest repeated for 8 intervals.
2. Rest before and after Tabata Squats

Wednesday 020327

Perform 30 Muscle-ups in thirty minutes.

Notes:
1. Have a spotter assist when needed. The idea is to get above the
rings at full arm extension with minimal assistance.
2. Two athletes can take turns each completing one muscle-up
each minute for thirty minutes.

Tuesday 020326

Rest day

Monday 020325

Thruster 10-10-10-5-5-5-3-3-3-1-1-1, reps

Notes:
1. Take easy pace.
2. Go heavy.

Sunday 020324

20 inch box jump, 50 reps
50 Sit
Rest
20 inch box jump, 40 reps
40 Sit ups.
Rest
20 inch box jump, 30 reps
30 Sit ups

Notes:

1. Power through first round. Record time.
Complete subsequent rounds within same time.

Saturday 020323

Three rounds of the couplet:
5 Rope climb; record time
Kettlebell swing for time equivalent to Rope Climb effort.
Rest as needed.

Friday 020322

Rest day

"Most people achieved their greatest successes one step beyond
what looked like their greatest failure."
-Brian Tracy

Here from Brad Appleton of M.I.T. is a great primer on stretching:
http://web.mit.edu/tkd/html/stretching_toc.html. Spend a few days with this one.

Thursday 020321

Three rounds of the couplet:
50 Hang Powerclean, 50 reps
500 meter Row
Rest 5 minutes.

Notes:
1. Try to complete each round within 150 seconds.

Wednesday 020320

Five rounds of the couplet:
10 Deadlift
30 Push up
Rest 2 minutes.

Notes:
1. No rest between deadlift and push-ups.
2. Select max 10 rep load

Tuesday 020319

Three to five rounds of the couplet:
Wall ball 90 seconds, max pace.
Pull ups, max reps.
Rest 3 minutes.

Notes:
1. No rest between wall-ball and pull-ups.
2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.

Monday 020218

Rest day

Other than steroid use I cannot think of a single contribution to athletic performance
coming from the sport science community."
- Coach Glassman

Research shows that high intensity exercise improves neural function. No surprise. http://www.pponline.co.uk/encyc/0093.htm

Sunday 020317

For time
20 Muscle ups

Notes:
1. Have someone minimally assist on the muscle-ups
with a lift from the ankles, hips, or back.

Saturday 020316

Five efforts of:
1000 meter Row

Notes:
1. Rest equivalent to work period, i.e., rowing time.

Friday 020315

Back squat 10-10-10-10-10-10-10-10-10-10, reps

Thursday 020314

Rest day

"Perhaps the greatest satisfaction in cycling has been to discover that there
are few things you can't do as long as you're willing to apply yourself."
- Greg LeMond

"Every man's got to figure to get beat sometime."
- Joe Louis

Entertaining: http://www.bigsteel.iwarp.com/index.html

Wednesday 020313

Alternate exercises for 5 sets of each.

Hang Clean/Front Squat (combined move) 10 reps at bodyweight.
Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)

Rest after rope as needed, not between clean/squat and rope!

Tuesday 020312

Seven rounds of:
7 Bench press
30 Sit ups

1. easy pace

Monday 020311

Ten rounds of the couplet:
10 Kettlebell swings
5 Pull up

Can you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)

Sunday 020310

Rest day

Saturday 020309

How many pull-ups can you do each minute of twenty minutes?

Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up.

"You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed Macauley

A city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.

Friday 020308

Three to five round for time of:
400 meter Run
20 Push press

Notes:
1. Use load 10 RM load for Push-press.

"You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan Dierdorf

Here are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm

Thursday 020307

Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, reps

Notes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats.

"Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg Glassman

Here's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval

Wednesday 020306

Rest day

Tuesday 020305

1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up
___________________
Everybody had limits. You just have to learn what your own
limits are and deal with them accordingly."
- Nolan Ryan

This is #8, the last, of Uffe Ravnskov's "Cholesterol Myths":
http://www.ravnskov.nu/myth8.htm

Monday 020304

Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run
____________________
"I'm careful not to give into theatrics when times are tough, I don't like it when
somebody gives into outside pressure and puts on a show for others."
- Tony La Russa

Sunday 020303

Five rounds of:
5 Powerclean
5 Bench press
_____________________
"What's the worst thing that can happen to a quarterback? He loses his confidence."
- Terry Bradshaw

Uffe Ravnskov's Cholesterol Myth # 6: http://www.ravnskov.nu/myth6.htm

Saturday 020302

Rest day

Friday 020301

Back squat 5-5-3-3-1-1-3-3-5-5, reps

Notes:
1. Rest as needed between sets.
2. Max load.
____________________
"I've never had to cheat. I get 'em with what I got."
- Dave Winfield

Uffe Ravnskov, PhD, M.D., and "Cholesterol Myth # 5:
http://www.ravnskov.nu/myth5.htm