"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."
- Coach Glassman

Tom McCullough on bench press technique: http://www.cyberiron.com/tom/powerbench.html Give the reverse grip a try.


Tabata Squats holding 35 pound plate.
Rest 10 minutes.
Tabata Squats without plate.

Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups

Notes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over. Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.

 


Complete 5 Rounds of this couplet for time:
30 Box Jumps
15 Handstand Push-ups

Notes:
1. Many will need assistance on handstand push-ups. We use rope and block & tackle with 4:1 set-up for easy (fun) spotting.



REST