Wednesday 190731
Rest Day
Post thoughts to comments.
Tuesday 190730
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Post loads and triple-under reps to comments.
Compare to 181015.
Monday 190729
3 rounds for time of:
2 minutes of L-sit hold in as few sets as possible (AFSAP).
After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.
Post time to comments.
Sunday 190728
Row 2,000 meters
Post time to comments.
Compare to 190724.
Saturday 190727
Rest Day
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Friday 190726
5 rounds for time of:
400-m run
30 push-ups
30 GHD sit-ups
Post time to comments.
Thursday 190725
3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Post reps completed for each segment.
Wednesday 190724
Row 2,000 meters
Post time to comments.
Compare to 190720.
Tuesday 190723
Rest Day
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Monday 190722
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball
Post time to comments.
Compare to 180209.
Sunday 190721
Clean and jerk 1-1-1-1-1 reps
Then, practice SLIPS for 10 minutes.
Post clean and jerk loads to comments.
Compare to 190424.
Saturday 190720
Row 2,000 meters
Post time to comments.
Compare to 160406.
Friday 190719
Rest Day
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Thursday 190718
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 190204.
Wednesday 190717
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
Post time to comments.
Compare to 190203.
Tuesday 190716
3 rounds for time of:
1,000-meter row
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post time to comments.
Compare to 190202.
Monday 190715
Rest Day
Post thoughts to comments.
Sunday 190714
3 rounds for time of:
Run 400 meters
15 thrusters
21 inverted burpees
♀ 95 lb. ♂ 135 lb.
Practice SLIPS for 15 minutes.
Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
Post time to comments.
Friday 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.
Post time to comments.
Thursday 190711
Rest Day
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Wednesday 190710
Row 5,000 meters
7 minutes of L-sit from the floor in as few sets as possible.
Post both times and L-sit sets to comments.
Compare to 190514.
Tuesday 190709
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
20 minutes of scale practice and stretching.
Post loads to comments.
Compare to 190616.
Monday 190708
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank
Post run time to comments.
Compare to 190604.
Sunday 190707
Rest Day
Post thoughts to comments.
Saturday 190706
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts
♀ 165 lb. ♂ 250 lb.
Post time to comments.
Compare to 160701.
Wednesday 190703
Rest Day
Post thoughts to comments.
Tuesday 190702
3 rounds for time of:
750-m row
L-sit for same time as row
Post time to comments.
Monday 190701
Back squat 1-1-1-1-1 reps
Stretch and practice scales before and after.
Post loads to comments.
Compare to 190428.
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