Saturday 021130

Tabata Squat
Rest 2 minutes
1/3 Body weigh Bench Press, 50 reps
Rest 2 minutes
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes
1/3 Body weigh Bench Press, 2 minutes

Friday 021129

Rest day

"Attempt easy tasks as if they were difficult,
and difficult as if they were easy; in the one
case that confidence may not fall asleep,
in the other that it may not be dismayed."
Baltasar Gracian

Thursday 021128

Four rounds for time of:
Rope climb
25 Push-ups

Then,

Squat 15-5-3 reps

Row 1000 meters

Wednesday 021127

Clean and Jerk 10 reps.
Clean and Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.

Notes:

1. Take as much rest as needed between sets.
2. Maximize loads at each set

Tuesday 021126

Complete as many rounds in 20 minutes as you can of:
20 RM load Power clean, 15 reps
400 meter Run

Monday 021125

Rest day

"Courage and perseverance have a magical talisman,
before which difficulties disappear and obstacles vanish into air."
John Quincy Adams

You needn't find a beam, but tape off some mat area and play
with the following balance/handstand drills. (hint, applicable to parallettes)
http://www.usa-gymnastics.org/publications/technique/1996/5/handstand.html

Sunday 021124

For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weight

There is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.

Saturday 021123

30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats

Six sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)

OR, if you have a muscle-up,

Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!

30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats

This is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.

Friday 021122

1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
2) "Power squat": Lower and rise as quickly as you can while
maintaining PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position
(thighs parallel to floor), hold for a full ten seconds,
rise and immediately upon full extension of hip and leg return
to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and
twenty seconds to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at
the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).

Thursday 021121

Rest day

"With the power of conviction, there is no sacrifice."
Pat Benetar
(American Singer)

De Vany is on to something of significance with his "Evolutionary Fitness"
http://www.arthurdevany.com/

Wednesday 021120

Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minute

Five rounds:
1 Muscle up
10 Dips

Snatch 15-12 reps

Four rounds:
100 meter Swim

Tuesday 021119

For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench press

Notes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.

Monday 021118

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Sunday 021117

Rest day

"Win or lose, do it fairly."
Knute Rockne
(1888-1931, Norwegian-born American Football Coach)

Chris Mavromatis is worth listening to.
http://www.deepsquatter.com/strength/archives/mavrocat3.htm

Saturday 021116

Bike 20 minutes at a warm-up pace.

21 "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
21 "Bottom to bottom squat":
Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds.
21 "Super slow squat":
Take twenty seconds to reach bottom and twenty seconds to reach top again.

How long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the
time at the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).

Friday 021115

Five rounds for time of:
25 Squats
10 Pull Ups
10 Dips

Thursday 021114

For time:
1000 meter Row
Deadlift 3-3-3-3-3 reps
1000 meter Row
Deadlift 3-3-3-3-3 reps

Wednesday 021113

Rest day

"When you judge another, you do not define them, you define yourself."
Wayne Dyer
(1940-, American Psychotherapist, Author, Lecturer)

Dr. Siff on failure, fatigue, and endurance:
http://www.sportsci.com/SPORTSCI/JANUARY/pp13.html

Tuesday 021112

Snatch 1-1-1-1-1 reps
Rest

Three rounds for time of:
20 Push-ups
10 Squat cleans

Glute Ham developer Medicine Ball Throw Sit-up: 2 minutes

Monday 021111

For time:
21-18-15-12 reps of:
Clean and Jerk: 1/2 body weight

Sunday 021110

Wall Ball, 1 minute
Rest
Three to five round for time of:
3 Rope climbs
10 Power Cleans
Rest
Wall Ball, 1 minute

Saturday 021109

Rest day

"You don't have to be a fantastic hero to do certain
things - to compete. You can be just an ordinary chap,
sufficiently motivated to reach challenging goals."
Sir Edmund Hillary
(1919-, New Zealand Mountaineer, Explorer)

Three workouts a day through the miracle of
"synaptic facilitation!!" But keep reading the last
paragraph suggests another, more likely, explanation.
http://www.cbass.com/Synaptic.htm

Friday 021108

Push press 15-10-5-3-3-3 reps
Rest
Push press, 2 minutes

Notes:
1. Start very light, work to heavy.
Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as
load increases and reps decrease.
3. Final effort is with plateless bar.
Looking for max heart rate. Don't stop.

Thursday 021107

Good mornings 5-5-3-3-1-1 reps
Rest
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good mornings
Rest
Dips, max reps in 2 minutes
Rest
Dips, max reps in 90 seconds
Rest
Dips, max reps in 60 seconds

Notes:
1. The idea is to not hurry through the opening Good Mornings
and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple.

Wednesday 021106

For time:
15 Back Extension
Rope climb
20 Push-ups
Rope climb
25 Sit-ups
Rope climb

Notes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.

Tuesday 021105

Rest day

There isn't a person anywhere that isn't capable of doing more
than he thinks he can."
Henry Ford

Good technique, sound mechanics, good site.
Learn all these exercises in as much detail as possible.
http://www.exrx.net/Lists/PowerExercises.html

Monday 021104

For time:
15 Snatch
15 Knees to elbows
10 Snatch
10 Snatch
15 Knees to elbows
5 Snatch
5 Snatch
5 Snatch
15 Knees to elbows

Sunday 021103

Two rounds for time of:
Tabata Squat
Handstand walk, 4 minutes

Note: If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.

Saturday 021102

Three round for time of:
3 Muscle-ups
50 Sit-ups

Friday 021101

Rest day

"Health is the vital principle of bliss,/ And exercise of health."
James Thomson