Tuesday 11/30/10

Conduct for time and load:

Ring dips 10-9-8-7-6-5-4-3-2-1
Back squat 1-2-3-4-5-6-7-8-9-10

Conduct each exercise in the pyramidal fashion, i.e. 10 ring dips, 1 squat, 9 ring dips, 2 squats... 1 ring dip, 10 squats.

Choose a load for squat that you can conduct 50 reps with.

Post time and loads to comments.

Monday 11/29/10

For time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Complete all reps of each exercise before moving to the next.

Post time to comments. Compare to Monday 4/19/10.

Saturday 11/27/10 - Sunday 11/28/10

Rest Days.

Friday 11/26/10

Shoulder Press 5-5-5-5-5

Then

Sotts Press 45lb burnout

Sotts Press consists of shoulder press from the bottom of a squat position. Remain in the squat while conducting max reps of shoulder press w/ 45lb.

Post load and reps to comments.

Thursday 11/25/10

Happy Thanksgiving!

Four Rounds, each for time:

Row 500m

Rest exactly 3 minutes between rounds.

Post time to comments. Compare to Tuesday 9/21/10.

Wednesday 11/24/10

Conduct 21-15-9 Rep rounds for time of:

Pull-Ups
Box Jumps (24" box)


Rest as necessary and then:

Tabata treadmill

Tabata interval consists of 8 rounds of 20 seconds max effort followed by 10 seconds rest.

Post time for first portion and calories per round for row to comments.

Tuesday 11/23/10

4x 400m Run

Rest up to 3 minutes between rounds.