5 sets for times
15 kb swings (heavy and unbroken)
15 burpees (unbroken)
15 pull-ups (unbroken)
rest 4 minutes b/t rounds
Friday, January 20, 2012
01.18.12
A. back squat @ 3131 X 3-5 X 4
B. barbell alternating lunge X 8 (4 each); rest 90 seconds
C. unbroken wall ball shots X 25-20-15-10; rest as needed b/t sets
B. barbell alternating lunge X 8 (4 each); rest 90 seconds
C. unbroken wall ball shots X 25-20-15-10; rest as needed b/t sets
Wednesday, January 18, 2012
01.17.12
3 sets
power snatch X 10 (touch and go-unbroken)
run 400 meters
rest 2 minutes b/t each set
+
3 sets
front squat X 10 (from the floor-unbroken)
run 200 meters
rest 2 minutes b/t sets
+
3 sets
15 toes-to-bar
30 hands-to-floor sit-ups (butterfly position)
Monday, January 16, 2012
01.16.12
A. deadlift X 3-3-3
B. clean pull to mid-sternum @ 110% of clean 1RM X 2 X 5; rest 60 seconds
C. run 800 meters @ 75%
B. clean pull to mid-sternum @ 110% of clean 1RM X 2 X 5; rest 60 seconds
C. run 800 meters @ 75%
Friday, January 13, 2012
01.13.12
4 rounds for repetitions/effort
AMRAP of strict pull-ups in 30 seconds
rest 60 seconds
run 100 meters @ 90%
rest 60 seconds
AMRAP of push-ups in 30 seconds
rest 60 seconds
run 100 meters @ 90%
rest 2 minutes
Thursday, January 12, 2012
Tuesday, January 10, 2012
01.10.12
A. push-press X 3-3-3-3
B1. ring push-ups alternating b/t AMRAP-1 @ 3131 tempo and 10-15 fast X 4; rest 0 seconds
B2. 3-D plank (hollow, right, left) 30 seconds X 4; rest 90 seconds
Sets 1 and 3 of B1 are tempo ring push-ups. Sets 2 and 4 are fast.
01.09.12
anaerobic lactate
5 rounds for times/loads/effort
run 200 meters
10 squat cleans (touch and go-no stopping)
15 pull-ups (unbroken)
rest 4 minutes
5 rounds for times/loads/effort
run 200 meters
10 squat cleans (touch and go-no stopping)
15 pull-ups (unbroken)
rest 4 minutes
Sunday, January 08, 2012
01.06.12
A. power clean X 2-2-2-2
B. AMRAP in 12 minutes @ 85%
10 reps of virtual shoveling @ 45/25 (right side)
15 hindu push-ups
10 reps of virtual shoveling @ 45/25 (left side)
15 ring rows
Thursday, January 05, 2012
Tuesday, January 03, 2012
01.03.12
AMRAP in 22 minutes
800 meter run
10 deadlifts @ 255/175
20 wall ball shots @ 20/14
30 double unders
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