Friday 020531

Four efforts of:

500 meter Row

Thursday 020530

Five rounds for time of:
30 Kettlebell swings
30 Sit ups

Wednesday 020629

Rest day

"One of the principal lessons of our tragic century,
which has seen so many millions of innocent lives
sacrificed in schemes to improve the lot of humanity,
is - beware intellectuals."
- Paul Johnson

Vern Gambetta and Gary Gray on "functional training":
http://www.gambetta.com/

Tuesday 020528

Hang clean 3-3-3-3-3, reps
Push Jerk 3-3-3-3-3, reps

Monday 020527

Seven rounds for time of:
400 meter Run
3 Rope climbs

Sunday 020526

Bench press 3-3-3-3-3, reps
Deadlift 3-3-3-3-3, reps

Saturday 020525

Rest day

"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient."
- Coach Greg Glassman

You'll never run out of challenges for your rings.
Again from Skills and Drills, this time still ring exercises.
They are graded from A-E, A being easiest, E being most difficult.
http://www.drillsandskills.com/skills/Rings/A

Friday 020524

Five rounds for time of:
5 Muscle ups
5 Press to handstand

Thursday 020523

Sit ups 30-30-30, reps
Tabata Thruster; 65 pounds
Sit ups 30-30-30, reps

Wednesday 020522

Five rounds for time of:
400 meter Run
10 Pull ups
10 Dips

Tuesday 020521

Rest day

"Blur the distinction between strength training and metabolic conditioning
for the simple reason that nature's challenges are typically blind to the distinction."
- Coach Greg Glassman

One of our all time favorite sites:
http://www.drillsandskills.com/skills/cond.
We can't overstate the value of these movements. Thanks, Rogair!l

Monday 020520

Clean and Jerk 5-5-5-5-5-5-5, reps

Notes:
1. 60 Seconds rest between sets.
2. Use Push-Jerk instead of Split Jerk.

Sunday 020519

For time:
30 Pull ups
10 Dips
20 Pull ups
20 Dips
10 Pull ups
30 Dips

Notes:
1. It doesn't matter if you cannot complete each effort in a single set.
2. Complete in as few sets as possible

Saturday 020518

Five rounds for time of:
10 Deadlift; body weight
20 inch box jump, 25 reps

Friday 020517

Rest day

"Visionary is a self-fulfilling prophet. Don't predict the future. Create it."
- Leland Kaiser

Developing your handstand is a potent tool for developing upper body strength and balance,
agility, accuracy, and coordination. The rings present the toughest handstand:
http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html

Thursday 020516

For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.

Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.

Wednesday 020515

50 Sit-ups.
Sprint 2 miles on Bike.
30 Handstand Push-ups.
Sprint 2 miles on Bike.
50 Sit-ups.

1. Rest as needed between efforts.
2. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.

Tuesday 020514

800 meter Run
Back Squat 10-10-10-10-10 reps.
800 meter Run

Notes:
1. Rest as needed between run and squat.
2. Max load on squats, min time on runs.

Monday 020513

Rest day

"Sure, triathletes are sorely lacking in strength, speed, power, flexibility,
accuracy, agility, and coordination, but they've sure got a lock on malnutrition."
- Coach Greg Glassman

Cool gymnastics stuff. http://www.education.ed.ac.uk/ For girls!

Sunday 020512

Tabata Sit-up
Thruster 3-3-3-3-3-3-3 reps
Tabata Sit-up

Notes:
1. Max rest between sets.

Saturday 020511

Rope Climb, max trips, 30 minutes

Friday 020510

Clean and Jerk 15-15-15-15-15, reps

Notes:

1. Don't rest weight on ground until final rep (touch and go only).
2. Use max % of bodyweight.

Wednesday 020501

Rest day

."Great occasions do not make heroes or cowards; they simply unveil
them to the eyes of men. Silently and perceptibly, as we wake or sleep,
we grow strong or weak; and last some crisis shows what we have become."
- Brooke Foss Westcott

Cargo Cult Science, by Richard Feynman, from a commencement address at Caltech in 1974. http://www.physics.brocku.ca/
The ultimate lesson here, we think, is the utter folly of confusing correlation with causation.
This confusion infects discussion and opinions on subjects ranging from nutrition to Pit Bulls.