Tuesday 021231

Rest day

"Someday is not a day of the week."
Source Unknown

An apple a day will keep the doctor away! From Cornell University:
http://www.news.cornell.edu/releases/June00/AntiCancerApple.bpf.html

Monday 021230

Five rounds for time of:
25 Box jumps
15 Hang cleans

1. Use as tall a box and as heavy a load as you can,
e.g., how about 100% bodyweight and 30"?
2. No resting until finished.

Sunday 021229

Five sets of Dips.
Total the five sets. Then...

Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps

Saturday 021228

For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps

Friday 021227

Rest day

"Yesterday I was a dog. Today I'm a dog.
Tomorrow I'll probably still be a dog.
Sigh! There's so little hope for advancement."
Charles M. Schulz (1922 - 2000) (Snoopy)

Here is a cool training trick from the Westside Barbell Club: http://www.deepsquatter.com/strength/archives/ls01.htm

Thursday 021226

Five rounds for time of:
Incline dumbell bench press, 5 reps
Rope climb

1. Max load on bench press at each pass.
2. Climb the rope without using your legs on the rope.
If you can, it's time to do it right.
3. Take as much time between rounds
as required to max bench load.

Wednesday 021225

For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-ups

Notes:

1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo
(where have you been?).
3. Nice

Tuesday 021224

Deadlift 5-4-3-2-1 reps. (total weight)
Rest 5 minutes
20 inch box jump, 50 reps (record time)
Rest 5 minutes
1000 meter Row (record time)

Monday 021223

Rest day

If you want happiness for an hour -- take a nap.
If you want happiness for a day -- go fishing.
If you want happiness for a month -- get married.
If you want happiness for a year -- inherit a fortune.
If you want happiness for a lifetime -- help someone else.

Chinese Proverb

Sunday 021222

Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps

Notes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.

Saturday 021221

For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups

Friday 021220

Complete as many round in 20 minutes as you can of:
Rope Climb
Body weight bench press

Notes:
How many reps of bench press
and how many trips up the rope can you get?

Thursday 021219

Rest day

"I am not discouraged, because every wrong
attempt discarded is another step forward."
Thomas A. Edison

Wednesday 021218

1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Rest
Three-Five rounds for time of:
10 Front Squat
Rope climb "Double Up"
Rest
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings

Tuesday 021217

You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.

Monday 021216

Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.

Notes:

1. Women and children can start with 45 lbs. and add ten each set.
2. Give yourself one point for each set successfully completed with 3 reps.
3. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each
reduction in weight all the way back to 65 pounds.

Sunday 021215

Rest day

"Nearly all men can stand adversity,
but if you want to test a man's character,
give him power."
Abraham Lincoln

Charles Staley is always interesting.
http://www.myodynamics.com/articles.html

Saturday 021214

Five rounds for time of:
25 Push-ups
Body weight back squat, 20 reps
25 Sit-ups

Friday 021213

1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
get it?
Continue this sequence as far as you can for exactly 30 minutes)

Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.

Thursday 021212

Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"

Notes:

1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.

Wednesday 021211

Rest day

"Courage overrides self-doubt, but does not end it."
Mason Cooley

We've been here before, but this site is so rich with
worthwhile diet information that we've got to come back:
http://www.panix.com/~paleodiet/

Tuesday 021210

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.

2. If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.

3. To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.

4. Keep the rest between cycle effort and bench-press
constant for each couplet.

Monday 021209

For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats

Perform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.

Notes:

1. One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.

2. Seven sets total in ten minutes for a "70" is an excellent score!

Sunday 021208

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

Saturday 021207

Rest day

"We cannot become what we need to be, remaining what we are."
Max Depree
(1924-, American Furniture Manufacturing Company Executive)

Here's a varitation on the bench press designed to improve your control. http://www.deepsquatter.com/strength/archives/ddani2.htm

Friday 021206

For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutes

These are walking lunges, not the ineffective ones!

Thursday 021205

Rope Climb & Handstand:
Six ascents
Twenty minutes of handstand practice.

Squat 4 sets, 10,8,6,4 reps

Row 2000 meters

Wednesday 021204

1 set of Clean and Jerk @ 5 RM

3 sets of Clean and Jerk @ 3 RM

5 sets of Clean and Jerk @ 1 RM

Tuesday 021203

Rest day

"Failure is not the only punishment for laziness; there is also the success of others."
Jules Renard

Here courtesy of Dave Draper is an excerpt from Kubik's Dinosaur Training,
a cult favorite among good strength and conditioning coaches.
http://davedraper.com/dinosaur-training-book-excerpt.html

Monday 021202

Ten round for time of:
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions

1. No cheating, super-clean technique.

Sunday 021201

Snatch 1-1-1-1-1 reps

Three round for time of:
15 Dips
15 Power cleans

Glute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes