speed squat

8-12 sets x 2 reps @ 50-60% 1rm

then,

with a continuously running clock, perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute...continue as long as you are able.  you may use as many sets as needed in each minute to complete the given number of pull-ups for that minute. 

post total reps to comments.

Perform 8 rounds of 20 seconds work, 10 seconds rest for each of the following and in this order:

sit-ups

push-ups

air squats

double unders or row (calories)

complete all 8 rounds of one movement before moving onto the next.  rest exactly 1 minute in between movements.  add up your LOWEST round for each movement to score this workout and post to comments.

"DT"

5 rounds for time of:

12 dead lift (155/105)

9 hang power clean

6 push jerk

**use the same weight for all three movements, scale appropriately.  There is a 20 minute time limit for this workout.

post times to comments, compare to date is 090704.

Front Squat

3-3-3-3-3-3-3

then,

50 KTE

post loads to comments.

speed bench

8 sets x 3 reps @ 50% 1rm

then,

8 round of 250 meter row with a 2 minute send-off

post best 250 meter row attempt to comments.

Happy new year everyone!  Reminder...the gym will be closed from Friday 1/1 through Sunday 1/3. 

What some of us did today...

speed squats

8-12 sets x 2 reps @ approx. 50% 1rm

then,

complete as many rounds and reps as possible in 10 minutes of:

5 pull-ups

10 push-ups

15 air squats

come back next year for some super tight programming!!

Pull-up

1-1-1-1-1-1

then,

"Annie"

50-40-30-20-10 reps for time of:

double unders

sit-ups

post loads and times to comments.

"Diane"

21-15-9 reps of:

deadlift (225/155)

hspu

compare to 091110, post times and improvements to comments.

6-8 rounds of:

1 high hang squat clean

1 mid thigh hang squat clean

1 clean deadlift

1 full squat clean

work up to 1 rep max, rest as needed in between efforts.

then,

high bar back squat

10-10-10

post loads to comments.