Monday 020930

Rest day

"Right is right, even if everyone is against it;
and wrong is wrong, even if everyone is for it."
William Penn
(1644-1718, British Religious Leader, Founder of Pennsylvania)

With thanks to Sgt. Frank Ollis for the tip,
we return to a great page of simple gymnastics abdominal work:
http://www.tulsagymnastics.com/Routines%20folder/
Strength%20and%20Conditioning%20Abdom/strength.html

Sunday 020929

Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total meters

Notes:

1. Rest 5 minutes between intervals
2. Use the "m" button to recall meters for each interval
3. Go all out.
4. Compare results of each effor

Saturday 020928

Complete as many Pull-ups as you can in 60 minutes

Friday 020927

Four rounds for time of:
500 meter Row
10 Power Clean: body weight
15 Knees to Elbows

Thurday 020926

Rest day

"People do not lack strength; they lack will."
- Victor Hugo

More on parallettes from American Gymnast:
http://www.american-gymnast.com/technically_correct/
paralletteguide/page6.html

Wednesday 020925

Push-Jerk 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope climb
10 Push-Jerk: 60% 1RM load
Rest
3 Rope climb
2 Rope climb
1 Rope climb

Tuesday 020924

1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters

Who can row a 3:30 1,000 meters and
Tabata Thruster 50% of their bodyweight
no fewer than 10 reps in each interval?

Monday 020923

10 Dumbell deadlift
15 Toes to Bar
8 Dumbell deadlifts
15 Toes to Bar
6 Dumbell deadlifts
15 Toes to Bar
4 Dumbell deadlifts
15 Toes to Bar
2 Dumbell deadlifts
15 Toes to Bar
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance.

Notes:

Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.

Sunday 020922

Rest day

"You’re gym isn’t complete without parallettes; not even close."
- Coach Greg Glassman

Very cool guide to parallette training from American Gymnast:
http://www.american-gymnast.com/technically_correct/paralletteguide/index.html

Saturday 020921

For time:
5 Muscle-ups
20 inch box jump, 50 reps

Stretch/Rest 20 minutes

For time:
5 Muscle-ups
20 inch box jump, 50 reps

Friday 020920

Complete as many rounds in 20 minutes as you can of:
24 inch box jump, 15 reps
20 Sit-ups

Thursday 020919

Three to Five rounds for time of:
15 Kettlebell swing
10 L Pull-ups

Notes:

1. Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up
where the feet drop below the hips or the legs bend.

Wednesday 020918

Rest day

“Often people attempt to live their lives backwards:
they try to have more things, or more money,
in order to do more of what they want so they will be happier.
The way it actually works is the reverse.
You must first be who you really are, then, do what you need to do,
in order to have what you want.”
- Margaret Young

Tuesday 020917

For time:
75 Pull-ups
75 Dips

Monday 020916

Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 Thruster

Notes:

1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.

Sunday 020915

Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)

Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1K

The idea here is to match the numbers of the second half
with the number of the first half. Go through this slowly!
Take as much time as you need.
Work for your best effort in each exercise.

Saturday 020914

Rest day

"Most folks are about as happy as they make up their minds to be."
- Abraham Lincoln

Why aren't decathletes like Dan O’Brien better known?
http://www.decathlon2000.ee/english/legends/dan.htm

Here is a good site on the decathlon, a sport we should all know more about: http://www.decathlon2000.ee/english/esileht.htm

Friday 020913

Overhead squat 10-10-10-10-10 reps

Muscle-up for ten minutes

Bike for five minutes

Thurday 020912

Push-Jerk 10-10-10-10-10

Pull-ups and dips for ten minutes

Three efforts of:
400 meter Run
Rest three minutes

Wednesday 020911

Hang clean 10-10-10-10-10

Back Extension and sit-ups for ten minutes

Twelve rounds of:
Row 1 minute
Rest 1 minute
Notes:

1. See instructions for last cycle:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.

Tuesday 020910

Rest day

"It doesn't take a lot to make me happy. I like to work out. I like to play
ball. I like to spend time with my friends. I like to make myself better
every day. I like to try to learn. It doesn't take money to do that."
- Steve Nash

Here are some obstacle course links courtesy of Mike Joyce. Mike is a
Marine Combatant Diver Instructor, world-class trainer and our number one
resource on obstacle course construction. Contact Coach Glassman to
contact Mike.
Darby Queen pictures
http://www.bestranger.com/2000/daythree/event2/01.php3
Below is a site for BUDS that has some videos of the o-corse at Coronado,
CA.
http://www.navyseals.com/community/navyseals/training_buds.cfm
Marine Military Academy o-course pictures.
http://www.mma-tx.org/images/summercamp/scocrse/scocrse.htm
Marine Corps o-course
http://www.seabee.navy.mil/cbu418/Ops/Projects/Obstacle_Course.htm
o-course inspection checklist
http://www.safetycenter.navy.mil/ashore/checklists/highrisktraining/ocinsp.doc

Monday 020909

Squat 5-5-5-5-5

Muscle Up for ten minutes
Rope climb for 5 minutes

Notes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed

Sunday 020908

Bench Press 5-5-5-5-5

Rope Climb and Push-ups, max total in ten minutes

Row 1,000 meters

Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.

Saturday 020907

Hang Clean 5-5-5-5-5

Pull-ups and Dips, max total in ten minutes

Run 1 mile

Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.

Friday 020906

“I've believed ever since that living on the edge,
living in and through your fear, is the summit of life,
and that people who refuse to take that dare
condemn themselves to a life of living death.”
- John H. Johnson

Dr. Stephen Seiler on interval training. A good introduction to the topic.
http://home.hia.no/~stephens/interval.htm

Thursday 020905

Front Squat 10-10-10-10-10

100 Sit-ups

Row 2,000 meters

Wednesday 020904

Push Press 10-10-10-10-10

100 Sit-ups

Row 2,000 meters

Tuesday 020903

Clean & Jerk 10-10-10-10-10

100 Sit-ups

Row 2,000 meters

Monday 020902

Rest day

"If you want to succeed you should strike out on
new paths rather than travel the worn paths of accepted success."
- John D. Rockefeller

Check these links out.
Diet and nutrition are for too many people not amenable to logical analysis or rational discussion.
Why is that? http://www.msnbc.com/news/780727.asp

Sunday 020901

Tabata Squat

Sit-up, 75 reps

Notes:
1. Pace at will.
2. Sit-up in as many sets as needed.