Yesterday I was a dog. Today I'm a dog. Tomorrow I'll probably still be a dog. Sigh! There's so little hope for advancement.
Charles M. Schulz (1922 - 2000) (Snoopy)

Here is a cool training trick from the Westside Barbell Club: http://www.deepsquatter.com/strength/archives/ls01.htm


Warm-up

Deadlift 5-4-3-2-1 reps (total weight)

Rest 5 minutes

Box jump (20" box) 50 reps in 2 minutes (record time)

Rest 5 minutes

Row 1000 meters (record time)

Submit deadlift total weight, 50 jump time, and 1K row time.




50 Sit-ups
Barbell "Thruster" 15 reps
20 Pull-ups
Barbell "Thruster" 12 reps
15 Pull-ups
Barbell "Thruster" 9 reps
10 Pull-ups
50 Sit-ups

Notes:

1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.

Perform seven rounds of this circuit.

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.

REST