Friday 030228

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups

Thursday 030227

Five rounds for time:

1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"

(up and back only touching a toe to ground before reascent)

Wednesday 030226

Pick your least favorite, yet available:
Row 5K
Run 5K
Bike 10K
Swim 1K

Tuesday 030225

Rest Day

Then I heard the voice of the Lord saying,
"Whom shall I send? And who will go for us?"
And I said, "Here am I. Send me!"
Isaiah 6:8

Our friend Tyler Hass’ Girevik Magazine has
garnered access to some of the most original
thinkers in fitness today if we dare say so!

http://www.girevikmagazine.com/

Monday 030224

Complete as many rounds in 20 minutes as you can of:
25 Push-ups
Bike 1 mile
Double body weight Deadlift, 12 reps

Sunday 030223

Five rounds for time of:
Run 400 meters
65 pound Overhead squat, 21 reps

Saturday 030222

Complete as many Strict pull-ups in 20 minutes as you can.

Subtract number of sets from pull-up total for score.

Friday 030221

Rest Day

I learned the value of hard work by working hard.

Margaret M. Fitzpatrick

Thursday 030220

Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.

20 double unders

20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.

Wednesday 030219

Four rounds for time of:
Run 1 mile
20 inch Box Jump, 50 reps

Tuesday 030218

Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:

10 reps,
7 reps,
5 reps,
3 reps.

Monday 030217

Rest Day

The nonviolent approach does not immediately
change the heart of the oppressor. It first does
something to the hearts and souls of those committed
to it. It gives them new self-respect; it calls up
resources of strength and courage that they did not
know they had. Finally it reaches the opponent and
so stirs his conscience that reconciliation becomes
a reality.

Martin Luther King, Jr.
(1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)

When dealing with similarly enlightened souls it does
do exactly that. When confronting the rest of the world
this very same strategy turns you into Scooby Snacks.
- Coach Glassman

Sunday 030216

Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row

Saturday 030215

Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20

Friday 030214

Tabata Squats
Rest
Tabata Squats
Rest
Tabata Squats

Thursday 030213

Rest Day

"Life can only be understood backwards, but it must be lived forward."
Soren Kierkegaard

Check this book out.
It's called "Lights Out: Sleep, Sugar, and Survival."
Many of our professorial friends have found merit in this work.
http://www.amazon.com/exec/obidos/tg/detail/-/0671038680/002-8611176-2878465?vi=glance

Wednesday 030212

Complete as many rounds in 20 minutes as you can of:
500 meter Row (moderate pace- not all out)
15 Push-ups
25 pound plate Squats, 25 reps

Tuesday 030211

Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps

Monday 030210

Run 10K

Sunday 030209

Rest Day

"The difference between combat and sports
is that in combat you bury the guy that comes
in second."
Unidentified Navy SEAL on
The Discovery Channel's U.S. Navy Seals II

Dan John on the overhead squat:
http://danjohn.org/overhead.html

Saturday 030208

Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups

Friday 030207

Four rounds for time of:
1000 meter Row
25 Dips

Thursday 030206

Overhead Squats:

5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 reps

Add 5 lbs at a time keeping the reps at 10.

How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)

Wednesday 030205

Rest Day

"Bravery is the capacity to perform properly even when scared half to death."
Omar Bradley

Good stuff from the Russians:
http://www.dynamic-eleiko.com/sportivny/library/index.html

Tuesday 030204

Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run

Monday 030203

Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row

Sunday 030202

10-9-8-7-6-5-4-3-2-1 reps of:
Muscle ups

Saturday 030201

Rest Day

"If you have accomplished all that you have
planned for yourself, you have not planned enough."
Edward Everett Hale

Look at these guys go:
http://freepages.military.rootsweb.com/
~douglas/1_5IN/CPAT/rope.html