Wednesday 020731

Seven rounds for time of:
Walking lunge, 10 steps
3 Rope climb
10 Dips

Tuesday 020730

For time:

75 Clean and Jerk, 1/2 Body weight

Monday 020729

Seven rounds for time of:

Walking lunge, 10 steps
10 Pull ups
10 Push ups

Sunday 020728

Rest day

“Theorists almost always become too fond of their own ideas,
often simply by living with them for so long. It is difficult to believe
that one’s cherished theory, which really works rather nicely
in some respects, may become completely false.”
- Francis Crick, Nobel Prize Laureate

Saturday 020727

1000 meter Row
Hang clean 10-10-10-10-10, reps
Tabata Squat

1. Put 100% effort into the first exercise,
90% into the second,
and 80% into the third.

Friday 020726

Hang clean 10-10-10-10-10
Tabata squat
1000 meter Row

1. Put 100% effort into the first exercise,
90% into the second,
and 80% into the third.

Thursday 020725

Tabata squat
1000 meter Row
Hang clean 10-10-10-10-10

1. Put 100% effort into the first exercise,
90% into the second,
and 80% into the third.

Wednesday 020724

Rest day

“Pick up any book on nutrition, flip to the index,
and look up insulin and hyperinsulinism.
If there is nothing there the book is pure bull-shit, put it down.”
- Coach Glassman

More than a few of you emailed me asking,
“where in the world am I ever going to get $2.95”,
so here is the Gary Taubes, New York Times piece, in its entirety,
for FREE (courtesy of the great Dr. Atkins. Again, this is a
watershed moment in health journalism.
This is the first article by a respected journalist in a major media
outlet to stand up and shout, “the emperor is naked.”
http://atkinscenter.com/Archive/2002/7/9-672214.html

Tuesday 020723

Complete as many rounds in 30 minutes as you can of:
10 Bench press; 1/2 Body weight
1 Rope Climb (no legs)

Notes:
1. If you still aren’t fit enough to climb without your legs
figure out why and do something about it.

Monday 020722

Three rounds of:
Deadlift 1-3-5 reps
20 inch box jump, 20 reps
Rest as needed.

Notes:
1. Set up three bars: one moderate load, one heavy load, and one super-heavy load.
2. Don’t rest between lifts or before box jump. Rest after box jumps.

Sunday 020721

How many pull-ups can you do in twenty minutes doing three at a time?
Rest 10 minutes.
How many push-ups can you do in twenty minutes doing five at a time?

Saturday 020720

Rest day

“The great tragedy of science - the slaying of a beautiful hypothesis by an ugly fact.”
- Thomas Huxley

From the award winning science writer Gary Taubes
in the New York Times comes the most responsible journalism on nutrition we’ve seen:
http://query.nytimes.com/search/abstract? res=F00E13F7345A0C748CDDAE0894DA404482
They want $2.95 for it, but it could save your life.

Friday 020719

Clean 20-18-16-14-12-10-8-6-4-2, reps

With 30 seconds rest between sets and at a single load:

Thursday 020718

For time:
50 Pull ups
50 Dips

Wednesday 020717

Tabata sqaut
1 mile Run
Tabata squat

Tuesday 020716

Rest day

“Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.”
- Coach Greg Glassman

Monday 020715

For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups

Sunday 020714

While holding 32 kg. Kettlebell lunge 75 ft. and back
135 pound Hang clean; max reps
Same lunge with 24 kg Kettlebell
135 pound Hang clean; max reps
Same lunge with 16 kg Kettlebell
135 pound Hang clean; max reps

Notes:
1. Enjoy
2. Hang clean rep total wins

Saturday 020713

For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups

Friday 020712

Rest day

“The trouble with many plans is that they are based on the way things are now.
To be successful, your personal plan must focus on what you want, not what you have.”
- Nido Qubein

Henry Rollins on lifting weights:
http://www.naturalstrength.com/weightroom/detail.asp?ArticleID=168

Thursday 020711

1 mile Run
1/2 Body weight clean 20-18-16-14-12, reps

Notes:
1. 30 seconds rest between sets
2. Rest as needed after run.

Wednesday 020710

20 minutes stair climb
1/2 Body weight Push jerk 20-18-16-14-12, reps

1. 30 seconds rest between sets
2. Rest as needed after stair climb

Tuesday 020709

500 meter Row
Tabata squats
500 meter Row
Tabata squat

Monday 020708

Rest day

“Clear out your garage and turn it into a gym.
There’s no home improvement you can make that’ll benefit you more.”
- Coach Greg Glassman

IronMind is the best friend to the garage gym community.
IronMind is, hands down, our favorite vendor.
http://www.ironmind.com/

Sunday 020707

Five rounds for time of:
10 Hang cleans; body weight
1 Rope climb

Note:
1. For maximum benefit climb don’t use legs and feet on the rope climb

Saturday 020706

Five rounds for time of:
10 Bench press; body weight
400 meter Run

Friday 020705

Two rounds each for time of:
30 Kettlebell swings
20 Deadlift; body weight
50 Squats

Thursday 020704

Rest day

“Be impressed by intensity, not volume.”
- Coach Glassman

The advantages of training pulling movements from Coaches Information Service:
http://www.education.ed.ac.uk/

Wednesday 020703

Five rounds for time of:
10 Hang clean; 1/2 body weight
10 Pull Ups

Tuesday 020702

Five rounds for time of:
10 Push jerk; 1/2 body weight
10 Push ups
10 Dips

Monday 020701

20 Deadlift; body weight
1 mile Bike
Tabata squats