Sunday 020630

Rest day

“I must say, this is the future of training we are all bearing witness to on the net.”
- Derek Ray, Florida Police Corps

Strength training fundamentals for gymnastics from USA Gymnastics.
http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html

Saturday 020629

Three rounds:
5 Hang clean
1 minute Pull ups
Rest as needed

Friday 020628

Three rounds:
5 Push press
1 minute Push ups
Rest as needed

Thursday 020627

Three rounds:
5 Deadlift
1 minute squat
Rest as needed

Wednesday 020626

Rest day

“If you want to know your past - look into your present conditions.
If you want to know your future - look into your present actions.”
- Chinese Proverb

The “double knee bend” is the greatest technique challenge in weightlifting.
Here’s an analysis from Coaching Information Service:
http://www.education.ed.ac.uk/

Tuesday 020625

For time:
1000 meter Row
20 Cleans; body weight
50 Pull ups

Monday 020624

For time:
1000 meter Row
20 Bench press; body weight
50 Dips

Sunday 020623

For time:
1000 meter Row
20 Deadlift; body weight
100 Squats

Saturday 020622

Rest day

“You’ve left me a f #$%^*! cripple”
- Famous American Skier

How strong is strong enough?
From Mike Stone, Gavin Moir and the Coach’s Information Service:
http://www.education.ed.ac.uk/

Friday 020621

Power clean 5-3-3-1-1-1, reps
Tabata Pull ups

1. Use assistance of 1/3 bodyweight on pull-ups.

Thursday 020620

Bench press 5-3-3-1-1-1, reps
Tabata dips

1. Use assistance of 1/3 bodyweight on dips.

Wednesday 020619

Deadlift 5-3-3-1-1-1, reps
Tabata Squats

Tuesday 020618

Rest day

“Reserve the long slow distance work for recreational breaks from your regular training regimen.”
- Coach Greg Glassman

These guys run a great tournament based on a solid concept: strength and endurance.
http://www.strend.com/

Monday 020617

Pick one:
Tough 5 mile hike
45 minutes pick-up basketball
Row 5,000 meters

Sunday 020616

3/4 body weight Clean and Jerk, max reps in 20 minutes

Monday 020610

Rest day

“Traditionally, calisthenic movements are high rep movements,
but there are numerous bodyweight exercises that only rarely
can be performed for more than a rep or two. Find them. Explore them!”
-Coach Greg Glassman

From Ivanko, an excellent piece on what makes a high quality weightlifting bar:
http://www.ivanko.com/article4.pdf Most commercial gyms bars are junk.

Sunday 020609

75 Sit-ups
Tabata Push-Jerk 25% bodyweight
75 Sit-ups

Saturday 020608

For time:

30 Muscle ups

Friday 020607

Five rounds for time of:
Rope climb, 2 minutes
20 Power cleans; 1/2 body weight

Thursday 020606

Rest day

“Why is it that strength training is commonly recognized as a discipline
across several training modalities yet there is no equivalent metabolic
conditioning recognized across multiple training modalities”?
- Coach Greg Glassman

Coaches Michael Gattone and Mike Stone on the Snatch and Clean. What a gem of a site!
http://www.education.ed.ac.uk/

Wednesday 020605

Tabata Squats
Rest 10 minutes
Tabata Squats
Rest 10 minutes
Tabata Squats

Tuesday 020604

Five rounds:
15 Bench Press; body weight
15 Pull ups

Move through at your pace.

Monday 020603

Clean and Jerk 10-5-10-5-10-5-10-5

Notes:
1. Load two bars one heavier one lighter.
2. Rest two minutes between sets.
3. Touch and go on ground only, no rest

Sunday 020602

Rest day

“If you can brag about either a low 4’s mile or a high 4’s bench press
you could also be a lot fitter.” (No one has both.)
- Coach Greg Glassman

Saturday 020601

For time:

30 Handstand push ups
Pactice “L” hold between efforts/sets.

Notes:
1. Use assistance as needed.