"As long as I can concentrate and remain somewhat calm, I can normally do very well."
- Al Oerter

Duh! http://www.contextmag.com/setFrameRedirect.asp?src=/


For time:

Row 1,000 meters
7 Muscle-ups
Clean and Jerk bodyweight 15 reps.


1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.