Saturday 020831

Muscle-up, 30 reps
Back Extension, 75 reps

Notes:
1. Pace at will.
2. Back Extention in as many sets as needed.

Friday 020830

Three rounds:
Body weight deadlift, 20 reps
20 inch box jump, 40 reps

1. Pace at will

Thursday 020829

Rest day

"If what you did yesterday seems big, you haven't done anything today".
- Lou Holtz

A primer on VO2 max by Dr. Stephen Seiler:
http://home.hia.no/~stephens/vo2max.htm

Wednesday 020828

Front Squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

Tuesday 020827

Bench Press 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

Monday 020826

Hang Clean 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

Sunday 020825

Rest day

“He who is not courageous enough to take risks will accomplish nothing in life.”
- Muhammad Ali

Dr. Stephen Seiler on endurance training adaptations over time:
http://home.hia.no/~stephens/timecors.htm.
Notice the specificity and questionable value of secondary and tertiary
adaptations for the well rounded athlete.

Saturday 020824

Slow and Heavy

50 Sit-ups

15-12-9 reps of:
Pull-ups
Thrusters

50 Sit-ups

Friday 020823

Three rounds for time of:
15 Pull-ups
30 Wall Ball

Thursday 020822

For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings

Wednesday 020821

Rest day

"Having once decided to achieve a certain task,
achieve it at all costs of tedium and distaste.
The gain in self confidence of having accomplished a tiresome labor is immense."
- Thomas A. Bennett

Tuesday 020820

How large an “X” can you generate with this progression?
1 pull-up/2 push-ups
2 pull-ups/4 push-ups
3 pull-ups/6 push-ups
…
X pull-ups/2X push-ups
Notes:
1. Work at comfortable pace.
2. Each round of pull-ups and push-ups need not be completed in single set.
3. All within one hour!

Monday 020819

Deadlift 1-1-1-1-1-1-1, reps

Sunday 020818

For time:

30 Muscle-ups

Saturday 020817

Rest day

"Ever since I was a child I have had this instinctive urge for expansion and growth.
To me, the function and duty of a quality humanbeing is the sincere and honest
development of one's potential."
- Bruce Lee

Great game: http://www.hooverassoc.org/hooverballrules.htm
Variations would have to include a heavier ball.

Friday 020816

Bench press 10-10-10-10-10

1000 meter Row

Thursday 020815

Hang clean 10-10-10-10-10 reps

1000 meter Row

Wednesday 020814

Tabata squat

1000 meter Row

Tuesday 020813

Rest day

“Optimal physical competency is a compromise, a balancing act;
a compromise between not only conflicting but perfectly antagonistic skills.
The manner in which you resolve this conflict defines the quality of your
fitness and is the art of exercise prescription.”
- Coach Greg Glassman

Monday 020812

Deadlift 5-5-5 reps

Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-up
Max Push-up

Sunday 020811

Push-jerk 5-5-5 reps

Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-ups
Max Push-ups

Monday 020810

Hang clean 5-5-5 reps

Three rounds for time of:
20 Squat
20 Sit-ups
20 Back extension
Max Pull-ups
Max Push-ups

Friday 020809

“Farther, longer is not fitter, is not healthier.”
- Coach Glassman

It’s been said that a picture is worth a thousand words.
In that vein, here is Garvin Smith king of the rope climb:
http://www.mikedust.com/fascinatum/2002/fascinatum-040702.html

Thursday 020808

For time:

100 Pull ups

Wednesday 020807

Hang clean 3-3-3-3-3-3-3 reps
Bench press 3-3-3-3-3-3-3 reps

Slow and Heavy: alternating

Tuesday 020806

1000 meter Row
Rest
1/3 Body weight Thruster, max reps
Rest
1000 meter Row

Monday 020805

Rest day

“Some circumstantial evidence is very strong, as when you find a trout in the milk.”
- Henry David Thoreau

Caloric Restriction as a Mechanism Mediating Environmental Disease,
Toxicological Defense Mechanisms and the Shape of Dose-Response Relationships,
Environmental Health Perspectives 106, Supplement 1, February 1998 http://www.herc.org/news/mcsarticles/frame.htm

Sunday 020804

Push jerk 5-5-5-5-5, reps

Saturday 020803

Hang clean 5-5-5-5-5, reps

Friday 020802

Deadlift 5-5-5-5-5, reps

Thursday 020801

Rest day

“An invincible determination can accomplish almost anything and
in this lies the great distinction between great men and little men.”
-Thomas Fuller

Check out Rubber Composition plates and Olympic sets at York
(“Solid Rubber Disks and Sets”): http://www.yorkbarbell.com/.
You can use these on any surface, perfect for garage gym.