A1. 2-point plank (DEMO), 3x20-30 sec each side
A2. Banded step-up, 3x8-10 each
Notes: With the 2-point plank, start on your elbow (as in the demo), then move to your hand if you can. Try to move from one side right to the other with out resting. On the banded step-up make sure your knee tracks out like it would (should) during squats and regular step-ups. Grip the box with your foot to help stabilize your arch (try going barefoot to test your foot strength).
101 & 201
A1. Military press, 4x4 @ 3030, heavier than last week, rest 60 seconds
A2. Ring rows (101) or Barbell bent-over rows (201), 4x4 @ 3030, heavier than last week, rest 60 seconds
Notes: You should be steadily increasing the weight from week to week with this. Keep accurate records! Remember as well, if you're doing ring rows, you should be making this more difficult by moving your feet further forward and thereby getting your body closer to horizontal. It's easy to slack off with this movement because you can't clearly add weight to it like you can a barbell. Don't slack off.
Using a 5:00 clock for each set @ high effort:
Set 1 - 400m run + ME UB KB swings, 24/16kg (stop if you get to 50)
Set 2 - 400m run + ME UB pull-ups (stop if you get to 25)
Set 3 - 400m run + ME UB KB swings, 24/16kg (stop if you get to 50)
Set 4 - 400m run + ME UB pull-ups (stop if you get to 25)
Notes: No break between the run and the swings/pull-ups. Get inside and immediately grab the bar/'bell. Get used to the "discomfort" of having to do work while your breathing and heart rate is elevated. Note run times and reps.
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