Today, work up to your 1 rep max on:
(1) Snatch
THEN
(2) Squat Clean into Push Press
(3) Clean and Jerk
We're looking to see the improvement that should be there for the guys who've consistently followed the oly lifting progression we've had up for June. If you have, congratulations on your gain. If you haven't, today will serve to show you where you stand for now.
Added by The Cadre on June 30, 2010 at 2:20am —
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Grab a deck of cards and a pair of dice. For forty minutes, go through the cards. Pick a card, then roll the dice. The suit of the card determines the exercise, and the number on the dice determines the reps.
Spades: Pushups
Clubs: Pullups
Hearts: Situps
Diamonds: Flutterkicks
So for example, if you picked any spades card and rolled 12, you'd do 12 pushups. If you picked out any club card next, and rolled 10, you'd do 10…
Added by The Cadre on June 29, 2010 at 3:29am —
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Today, 3 lifts. Pick a starting weight for all of them 5 lbs heavier than last week, and increase the load EACH ROUND by five lbs. If you get stuck or a rep gets ugly, stay at that weight till you get it solidly.
(1) Squat Clean into Push Press:
5-5-5-1-1-1-1-1-1
(2) Snatch:
5-5-5-1-1-1-1-1-1
(3) Clean and Jerk
5-5-5-1-1-1-1-1-1
Added by The Cadre on June 28, 2010 at 3:33am —
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REST (or make-up)
Added by The Cadre on June 26, 2010 at 6:46am —
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Your choice:
Option 1: 20 Minutes, max rounds:
20 KB Swings
10 KB and Press (per arm)
20 Pushups
10 KB Slasher-to-Halo's
Added by The Cadre on June 25, 2010 at 4:09am —
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Added by The Cadre on June 24, 2010 at 3:51am —
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Added by The Cadre on June 21, 2010 at 3:36am —
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REST (or make-up day)
Added by The Cadre on June 18, 2010 at 10:29pm —
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Pyramid, 1-10-1: (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) of:
Weighted Pullups
Divebomber Pushups
Between each round, do 10 seconds of L-Sit
Added by The Cadre on June 17, 2010 at 10:18pm —
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Added by The Cadre on June 17, 2010 at 4:25am —
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(1) 8 Rounds
20 Seconds Situps
10 Seconds Rest
(2) 8 Rounds
20 Seconds Flutterkicks
10 Seconds Rest
Added by The Cadre on June 16, 2010 at 12:30am —
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200 Ring Pushups, in as few sets as possible. In between sets, do 10 L-Sit Pullups. That means getting up on a pullup bar, bringing your legs out straight in front of you (or as best as you can), and doing a pullup like that.
Added by The Cadre on June 15, 2010 at 12:30am —
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Today, 3 lifts. Pick a starting…
Continue
Added by The Cadre on June 14, 2010 at 12:30am —
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REST DAY (or make-up)
Added by The Cadre on June 12, 2010 at 5:08am —
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10-9-8-7-6-5-4-3-2-1 of:
Ring Pushups
Chinups
Ankles-to-bar
Added by The Cadre on June 11, 2010 at 5:56am —
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Today, 3 lifts. Pick a starting weight for all of them 5 pounds heavier than Monday, and increase the load EACH ROUND BY FIVE POUNDS.…
Continue
Added by The Cadre on June 10, 2010 at 5:46am —
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4 Rounds:
1 Minute Plank
1 Minute Side Plank, Left
1 Minute Side Plank, Right
Then 5 Rounds:
5 Ankles-to-bar
Added by The Cadre on June 9, 2010 at 2:01am —
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5 Rounds:
10 Chinups (palms in)
20 Regular Pushups
10 "Commando Grip Pullups"*
20 Tricep Pushups
40 Situps
40 Flutterkicks
*Commando Grip: as pictured.
Added by The Cadre on June 8, 2010 at 6:00am —
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Today, 3 lifts. Pick a starting weight for all of them, and increase the load EACH ROUND BY FIVE POUNDS.
(1) Squat Clean into Push Press:
5-5-5-1-1-1-1-1-1
(2) Snatch:
5-5-5-1-1-1-1-1-1
(3) Clean and Jerk:
5-5-5-1-1-1-1-1-1
Added by The Cadre on June 7, 2010 at 2:00am —
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REST DAY
Added by The Cadre on June 5, 2010 at 6:30am —
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