Most folks are about as happy as they make up their minds to be.

- Abraham Lincoln

Why aren't decathletes like Dan O’Brien better known? http://www.decathlon2000.ee/english/legends/dan.htm

Here is a good site on the decathlon, a sport we should all know more about: http://www.decathlon2000.ee/english/esileht.htm

Hang clean 10-10-10-10-10

Back extensions and sit-ups for ten minutes

Row 1 minute on/1 minute rest for twelve minutes

Notes:

1. See instructions for last cycle: slow and deliberate on weights to max load, rest, all out in matched reps for calisthenics, rest, all out on cardio. Same each day. This is a default instruction on this pattern.

Push-jerk 10-10-10-10-10

Pull-ups and dips for ten minutes

Run four 400 meter efforts with three minutes rest between each

 

Overhead Squat 10-10-10-10-10

Muscle-up for ten minutes

Bike hard fast five miles


REST