Rest Day

Rest Day

Four rounds for time of:
500 meter Row
10 Power cleans
15 Knees to Elbows

Notes:
1. Use body weight for Power clean

"Just do what you do best."
- Red Auerbach

Here's a simple checklist of Powerclean properties and qualities.
http://www.brianmac.demon.co.uk/pclean.htm

Five rounds for time of:
15 Thrusters
15 Pull ups

Notes:
1. As heavy a dumbbell as you can.
2. Clean pull-ups minimally assisted if necessary

"It ain't braggin if you can do it."
- Dizzy Dean

Everyone should learn the distinction between closed and open
kinetic chain exercises. Here's Paul Chek, an excellent instructor
of biomechanics, on the distinction.
http://staff.washington.edu/griffin/kinetic_chain2.txt

Run 400 meters
Deadlift, 5-5-5 reps
Run 400 meters
Deadlift, 4-4-4 reps
Run 400 meters
Deadlift, 3-3-3 rep.
Run 400 meters
Deadlift, 2-2-2 reps
Run 400 meters
Deadlift, 1-1-1 reps

Notes:
1. Don't hurry through this. Rest as needed to max output.
2. Max loads on lifts.
3. Run hard on sprints.

"You learn how to be a gracious winner and an outstanding loser."
- Joe Namath

Check it out. Bodybuilding e-rag discovers functional training.
http://www.t-mag.com/html/body_78pain.html.
Actually, these folks put out some interesting stuff.

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.

"I don't psyche myself up. I psych myself down. I think clearer when I'm not psyched up."
- Steve Cauthen

Overhead squat, 20-20-20 reps
Front squat, 10-10-10 reps
Back squat, 5-5-5 reps

Notes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.

"Set your goals high, and don't stop till you get there."
- Bo Jackson

Rest Day

Tabata Squat
Tabata Sit up on Glute-ham developer.
Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance)
Tabata Push press (use 1/3 BW)
Tabata Row

Notes:
1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.

"The principle is competing against yourself. It's about self-improvement,
about being better than you were the day before."
- Steve Young

What the Sorin brothers have done with Sorinex is truly amazing. Many athletes,
unfortunately, never seen a professional strength and conditioning facility or,
for that matter, professional equipment. Check the site out and look at the
facilities and equipment. This is not health club or bodybuilding gym stuff.
http://www.sorinex.com/default.asp

For time:
20 Clean and Jerk
1000 meter Row
20 Clean and Jerk

Notes:
1. Use the same load as you did on Monday and Wednesday, not to exceed bodyweight.
2. If you complete this in less than ten minutes you don't have enough weight on the bar.

"Once you are physically capable of winning a gold medal, the rest is 90 percent mental."
- Paul Johnson

There are some Olympic Lifting gems from Larry Sheppard and Steve Sandor in this link. http://www.onlink.net/~coach/articles.htm#StevesTips

15 Back Extension
1 Rope Climb
20 Push ups
1 Rope Climb
25 Sit ups
1 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.

"It's not the size of the dog in the fight, but the size of the fight in the dog."
- Archie Griffin

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

500 meter Row
20 Clean and Jerk
500 meter Row
20 Clean and Jerk

Notes:
1. Time entire effort.
2. Use same load as Monday for C&J, not to exceed 100% bodyweight.
3. If you complete workout in less than 10 minutes, increase load by 30% and go again.

"Racing takes everything you've got - intellectually, emotionally, physically -
and then you have to find about 10 percent more and use that too."
- Janet Guthrie

Seven rounds for time of:
From a push-up position, lower your hand placement about a foot.
Press to a handstand while a friend deadlifts your ankles and presses
to overhead as you press to the handstand.
Ten Pull-ups
25 Sit up on Glute-Ham developer.

"You must accept your disappointments and triumphs equally."
- Harvey Penick

The Glute-Ham developer is an excellent piece of equipment for enhancing
hip flexion/extension and trunk flexion/extension.
This looks like a damned good one:
http://www.sorinex.com

For time:

1000 meter Row
20 Clean and Jerk
1000 meter Row

Notes:
1. Load for Clean and Jerk is not to exceed 100% of bodyweight.
2. Time entire effort.
3. Use push-jerk, not split-jerk.
4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.
5. Heads-up! Wednesday and Friday will play on today's theme.

"Talent is God-given, be humble; fame is man-given, be thankful; conceit is self-given, be careful."
- Anonymous

Start thinking about and playing with the handstand, daily, as part of your warm-up.
Here's the hardest handstand:
http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html

Rest Day

15-12-9-6-3 reps of the couplet:
Deadlift
One arm barbell press, each arm

"The man who can drive himself further once the effort gets painful
is the man who will win."
- Roger Bannister

Here's a whole list of exercises guaranteed to get you thrown out of
your "chrome and fern health club":
http://www.usawa.com/rules.html
We'll be exploring many of these.

Five rounds for time of:
20 inch Box jump, 25 reps
15 Hang cleans

Notes:
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.

"Do not let what you cannot do interfere with what you can do."
- John Wooden

30 Walking Lunges; 1/2 your bodyweight
10 Muscle ups
30 Walking Lunges; 1/2 your bodyweight
10 Muscle ups

Notes:
1. Make lunge steps as long as you possibly can. Trailing knee must "kiss" the ground on each step.
2. Have someone hold your feet and assist minimally for the muscle-up.
3. If you don't have rings you are missing out on an incomparable tool.

"The concentration and dedication - the intangibles - are the deciding factors....
between who won and who lost."
- Tom Seaver

Thomas Kurz on stretching: http://www.stadion.com/column_stretch1.html.
You are on your way to splits!

For time:
1000 meter Row
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
1000 meter Row

Notes:
1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach.
2. Do sit-ups on Roman-Chair or Back Extension Apparatus.
3. Let us know if you can finish this in twenty minutes or less.

"Setting goals for your game is an art. The trick is in setting them at the right level -
neither too low nor too high. A good goal should be lofty enough to inspire hard work,
yet realistic enough to provide solid hope of attainment."
- Greg Norman

Pull-ups, dips, sit-ups, back extensions, push-ups, knee-ups, in a single apparatus: http://www.onlinesports.com/pages/I,CP-WTFIT7.html

Ten rounds for time of:
5 Pull-ups
5 Push-ups
5 Squats (free-squat or "air squat")
5 Sit-ups (on Roman Chair/Glute-Ham Developer)
5 Back Extensions

1. No cheating, super-clean technique.

"I learned that the only way that you are going to get anywhere in life
is to work hard at it. Whether you're a musician, a writer, an athlete
or a businessman, there is no getting around it. If you do, you'll win -
if you don't you won't."
Bruce Jenner

Ab training Westside Barbell style with Dave Tate:
http://www.musclemonthly.com/articles/010115-tate-westside-powerlifting.htm

Clean and Jerk, 10-5-3-10-5-3-10-5-3 reps

Notes:
1. 30 seconds rest between sets.
2. The loads are light, moderate, and heavy.
3. Plan loads ahead of time so that you can transition quickly if you've but one bar to work with.
4. Use push jerk instead of split jerk. It's faster.
5. Breath.... deeply.

"You must act as if it were impossible to fail."
- Ashanti Proverb

More ab stuff. Read everything, try anything, believe in the stuff
that makes you sore. http://www.t-mag.com/html/body_123abs.html.

Rest Day

Two rounds of:
Run 800 meters.
25 Hip Extensions (Back extensions) on Glute-Ham Developer.
30 Hip Flexions (Sit-ups) on Glute-Ham Developer.
1-Arm Barbell Press 20 reps left and right arm.
Powerclean 1/2 bodyweight 20 reps.

Notes:
1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.
Do not lean back. Suggest empty bar for first timers.
2. Rest five minutes between rounds.
3. Ten minutes is a good time for each round.

"Confidence is a very fragile thing."
- Joe Montana

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 effort.

"When you're prepared, you're more confident. When you have a strategy, you're more comfortable."
- Fred Couples

Here is some interesting discussion on ab training and the lower back. http://www.exrx.net/Adaptation/DangerousExercises.html
Within the scientific community we can find support for the inclusion or exclusion of any exercise.

Seven rounds:.
Incline dumbbell bench press, 5 reps, immediately,
Rope climb, once up.

Notes:
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.

"Rather than viewing a brief relapse back to inactivity as a failure,
treat it as a challenge and try to get back on track as soon as possible."
- Jimmy Connors

Continuing with our "ab" theme this week:
http://www.positivehealth.com/permit/Articles/Regular/joel35.htm
The issues are complex and nothing is definitive or settled.

Deadlift, 20-18-16-14-12-10 reps

Notes:
1. Use the same load for each set.
2. Rest 30 seconds between sets.
3. Focus on keeping the stomach "sucked in" throughout the movement.
4. Be brave, and go as heavy as the rep scheme will allow.

"Build up your weakness until they become your strong points."
- Knute Rockne

Paul Chek's contribution to exercise physiology is profound. Here he is in a
piece on ab training. Warning: this may be out of context and a little hard to
follow, but if you are keen on the nuances of abdominal training you are
sure to enjoy this.
http://staff.washington.edu/griffin/abs_chek.txt

Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.

Notes:
1. Go ALL out on the sprints.
2. Be creative with the ab work. (Borrow from Today's Link)
Pick a different exercise for each of the three efforts and see how
hard you can work for five minutes.
3. No hurry between efforts. Give quality sprints and quality ab work.

"I'm a firm believer in the theory that people only do their best at things
they truly enjoy. It is difficult to excel at something you don't enjoy."
- Jack Nicklaus

Legitimacy within the arena of ab work is very rare; here's some real stuff.
http://www.t-mag.com/html/body_96ab.html

Three rounds of:
20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight
20 Thrusters
20 Pull-ups
Rest three minutes.

Notes:
1. Measure your pace so that “Thrusters” begin directly under your pull-up bar.
2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground.
3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.
4. No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.
5. The twenty pull-ups are consecutive pull-ups. You don't come down from the bar
until they're done. Have someone assist you minimally if assistance is required.

"Experience tells you what to do, confidence allows you to do it."
- Stan Smith

This gentlemen is proposing a new technique for the high jump. What he doesn't
know is that the high jump rules requiring the athlete to take off on one foot and
approach on a curve were designed to keep gymnasts from dominating the sport.
Any high school gymnast of merit can break world high jump records by a foot and
a half if allowed to approach head on and take of on two feet.
Who's going to tell Mr. Kuiper?
http://web.inter.nl.net/hcc/Hans.Kuiper/highjump.htm

Rest Day

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.

"The pressure makes me more intent about each shot.
Pressure on the last few holes makes me play better."
- Nancy Lopez