1-Dec
AM
A. Snatch grip deadlift 2x7; rest 2:30
B. Push press 2x7; rest 2:30
PM
Run 5 min z1
+
Run 90 sec @85%
Run 90 sec @50%
x10
+
Run 5 min z1
12/2/11
Tuesday, November 29th 2011
AM
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
Sunday, November 27th 2011
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Saturday, November 26th 2011
26-Nov
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Helen"
3 rounds for time:
400m run
21kbs 1.5 pood
12 chin ups
PM
Run 3k for time
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Helen"
3 rounds for time:
400m run
21kbs 1.5 pood
12 chin ups
PM
Run 3k for time
Thursday, November 24th 2011
24-Nov
AM
A. Snatch pulls 2x7; rest 2:30
B. Split jerk 2x7; rest 2:30
PM
Run 5 min z1
+
Run 1 min @85%
Run 1 min @50%
x15
+
Run 5 min z1
AM
A. Snatch pulls 2x7; rest 2:30
B. Split jerk 2x7; rest 2:30
PM
Run 5 min z1
+
Run 1 min @85%
Run 1 min @50%
x15
+
Run 5 min z1
Tuesday, November 22nd 2011
22-Nov
AM
A. Front squat 2x7; rest 2 min
B. Weighted chin up 2x7; rest 2 min
PM
All @99%
500m row for time
Rest 15 min
45 seconds max burpees AFAP
45 seconds max distance airdyne
Rest 15 min
90 second amrap
7 push press 185#
10 chest to bar chin ups
AM
A. Front squat 2x7; rest 2 min
B. Weighted chin up 2x7; rest 2 min
PM
All @99%
500m row for time
Rest 15 min
45 seconds max burpees AFAP
45 seconds max distance airdyne
Rest 15 min
90 second amrap
7 push press 185#
10 chest to bar chin ups
Monday, November 21st 2011
21-Nov
3 muscle ups on the minute for 10 minutes
+
5-1-5-1-5 HSPU ladder - unbroken - 5,4,3,2,1,2,3,4,5....
+
30 turkish get ups not for time (1.5 pood)
3 muscle ups on the minute for 10 minutes
+
5-1-5-1-5 HSPU ladder - unbroken - 5,4,3,2,1,2,3,4,5....
+
30 turkish get ups not for time (1.5 pood)
Tuesday, November 15th 2011
15-Nov
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 150 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 22 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 22 seconds
Rest 2:30
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 150 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 22 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 22 seconds
Rest 2:30
Monday, November 14th, 2011
14-Nov
A. Back squat build to a 1rm
B. Weighted chin ups close grip supinated 3x5; rest 3 min
C. 30 muscle ups for time
A. Back squat build to a 1rm
B. Weighted chin ups close grip supinated 3x5; rest 3 min
C. 30 muscle ups for time
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