Tuesday 020430

Complete five rounds of this couplet:

Reverse Back Ext., 25 reps
L-hold, 60 seconds

Notes:
1. L-hold is for total of sixty seconds each round.
2. Break L-hold into as few efforts per round as possible.
3. L-hold is from hang or straight arm support

Monday 020429

Three rounds for time of:
800 Meter run
10 Muscle ups

Notes:
1. Use assistance on muscle-ups minimally and as needed.

Sunday 020428

For time:
500 Meter row
50 One legged squats, alternating right-left (25 each leg)
500 Meter row
100 Walking lunges, alternating right-left (50 each leg)
500 Meter row

Notes:
1. One legged squat is performed with non-supporting leg held
straight out in front, without touching ground.
2. If absolutely essential, use rope tied to pull-up bar as assistance.

Saturday 020427

Rest day

"Life isn't about finding yourself. Life is about creating yourself."
- George Barnard Shaw

Joshua Landau on basic muscle physiology:
http://www.med.unc.edu/medal/olympicgold/muscleintro.htm.

Friday 020426

Run 800 meters
Clean 5-5-5-5-5, reps
Deadlift 10-10-10, reps
Push press, 20 reps
Run 800 meters

Thursday 020425

Run 800 meters
Push press 5-5-5-5-5, reps
Clean 10-10-10, reps
Deadlift, 20 reps
Run 800 meters

Wednesday 020424

Run 800 meters
Deadlift 5-5-5-5-5, reps
Push-press 10-10-10, reps
Clean, 20 reps
Run 800 meters

Tuesday 020423

Rest day

"Endurance, stamina, strength, and flexibility are developed through training,
and these adaptations manifest as measurable changes in the body.
Coordination, agility, balance, and accuracy are developed through practice
and these adaptations come about through changes in the nervous system.
Power and speed have equal requirements for training and practice."
- Coach Glassman

Tom McCullough on bench press technique:
http://www.cyberiron.com/tom/powerbench.html Give the reverse grip a try.

Monday 020422

Five rounds for time of:
20 inch box jump, 30 reps
15 Handstand push ups

Notes:
1. Many will need assistance on handstand push-ups.
We use rope and block & tackle with 4:1 set-up for easy (fun) spotting

Sunday 020421

Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups

Notes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over.
Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.

Saturday 020420

Tabata squats holding 35 pound plate.
Rest 10 minutes.
Tabata squats without plate.

Friday 020419

Rest day

"The most important criterion for exercise selection is neuroendocrine effect.
Regardless of your sport or your fitness goals these moves are the shortest
path to success."
- Greg Glassman

Thursday 020418

For time:
Bike 1 mile
1/2 Body weight Clean, 15 reps
Bike 1 mile
1/2 Body weight Clean, 15 reps
Bike 1 mile
1/2 Body weight Clean, 15 reps

Notes:
1. Modify load per ability if necessary

Wednesday 020417

For time:
500 meter Row
50 Dips
500 meter Row
50 Dips
500 meter Row

Notes:
1. Use assistance if absolutely necessary.
2. For most the dips will require multiple sets

Tuesday 020416

For time:
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row

Notes:
1. Modify load per ability if necessary

Monday 020415

Rest day

"No, it doesn't ever get any easier. You wouldn't want it to either."
- Greg Glassman

Powerclean vs. Powerpull, power training etc, from SportSci.org:
http://www.sportsci.org/jour/9901/rmn.html

Sunday 020414

For time:
5000 meter Row

1. Row as though your life depended on it.

Saturday 020413

Five rounds of:
30 Sit ups
30 Back extensions

Notes:
1. No pace requirement

Friday 020412

Tabata squats
10 Muscle ups
Tabata squats

Notes:
1. Rest as needed.
2. Take minimal assistance on muscle-ups where needed.

Thursday 020411

Rest day

"Generating and sustaining significant work output from the upper body
is a critical domain generally, and sadly, reserved for rowers, combatants,
and cross country skiers."
- Greg Glassman

Anyone found a cooler Upper Body Ergometer (UBE):
http://www.gracefitness.com/UBE.htm ?
Let us know before we buy one

Wedmesdau 020410

For time:
1/2 Body weight Powerclean, 21 reps
400 meter Run
1/2 Body weight Powerclean, 18 reps
400 meter Run
1/2 Body weight Powerclean, 15 reps
400 meter Run
1/2 Body weight Powerclean, 12 reps
400 meter Run

Tuesday 020409

Five rounds of:
Back squat, 10 reps.
Walk on Hands 50 yards.

Notes:
1. Easy pace - rest as needed between all efforts.
2. Have spotter hold ankles for Hand-walk.
3. Big load on squat.

Monday 020408

For time:
Box jump, 50 reps
25 Pull ups
Box Jump, 40 reps
20 Pull ups
Box Jump, 30 reps
15 Pull ups
Box Jump, 20 reps
10 Pull ups

Notes:
1. Let's play with bigger box.

Sunday 020407

Rest day

"Squat, jump, climb, throw, lift."
- Greg Glassman

Cruise around www.sportsci.org.

Monday 020406

Muscle up 7-6-5-4-3-2-1, reps

Notes:
1. If you need assistance have spotter minimally lift you through the sticking point.
2. Rest as needed between sets.
3. Perfect two man rotation.

Friday 020405

1000 meter Row
Rest ten minutes
1000 meter Row
Rest ten minutes
1000 meter Row

Notes:
1. Add times. Save.

Thursday 020404

Deadlift 3-3-3-3-3-3-3, reps

Notes:
1. In seven sets go from light to heavy, rest as needed

Wednesday 020403

Rest day

"Cardiorespiratory endurance, stamina, strength, power,
speed, flexibility, agility, accuracy, balance, and coordination:
you're as good as your weakest link."
- Greg Glassman

Barefoot running, a good thing: http://www.sportsci.org/jour/0103/mw.htm

Tuesday 020402

For time:
50 Kettlebell swings
50 Knees to elbows
40 Kettlebell swings
40 Knees to elbows
30 Kettlebell swings
30 Knees to elbows
20 Kettlebell swings
20 Knees to elbows

Notes:
1. Use men's, women's, or children's kettlebell.
2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!

Monday 020401

Three rounds each for time of:
100 Medicine ball squats
"Triple up" rope climb

Notes:
1. "Triple-up" on rope is touching floor with toe-only between three ascents.
It's timed from floor to floor.
2. Squats that don't break paralell are insulting; subtract one for each.
3. Medicine ball is 20 lbs.