AM
A.B.sqt; x 5,3,2; rest 3 mins
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.HPC x 1/Split jerk x 2; x 8; rest 90 sec * light and fast
B.Push press; x 5,5,5,5; rest 2 mins
C.GHD sit-ups; x 20; x 4; rest 60 sec
10/17/11
Tuesday, September 27th 2011
AM
5 sets @ High Pace - race pace time....
60 sec AD *Note Cals
60 sec WB @ 20# *Note reps
rest 7 mins/repeat
PM
run 800m @ 60%
rest 4 mins
Run 800m @ 80%
rest 6 mins
Run 800m @ 95% - video
rest 8 mins
run 800m @ 95%
rest 8 mins
run 800m @ 95%
rest 8 mins
Run 800m @ 95%
5 sets @ High Pace - race pace time....
60 sec AD *Note Cals
60 sec WB @ 20# *Note reps
rest 7 mins/repeat
PM
run 800m @ 60%
rest 4 mins
Run 800m @ 80%
rest 6 mins
Run 800m @ 95% - video
rest 8 mins
run 800m @ 95%
rest 8 mins
run 800m @ 95%
rest 8 mins
Run 800m @ 95%
Sunday, September 25th 2011
AM
3 attempts to build to a 1rm snatch "on a 3 minutes timer"
*immediately following the last attempt, you have 3 mins to perform as many box jumps as possible @ 24''
rest 20 mins
1km row time trial:
rest 4hrs.
5 Rounds for time:
Run 400m
21 KBS
12 chins
3 attempts to build to a 1rm snatch "on a 3 minutes timer"
*immediately following the last attempt, you have 3 mins to perform as many box jumps as possible @ 24''
rest 20 mins
1km row time trial:
rest 4hrs.
5 Rounds for time:
Run 400m
21 KBS
12 chins
Friday, September 23rd 2011
AM
A. Power clean x 1/hang power clean x 1/Split jerk x 1; x 6 sets; rest 90 sec - tech
B. Clean pull; x 3; x 3; rest 3 mins - 115-125% of max clean - video
C. GHR; x 10; x 4; rest 60 sec
PM - recovery
A.MU strict; 2 rep "on the minute for 8 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max time:
A. Power clean x 1/hang power clean x 1/Split jerk x 1; x 6 sets; rest 90 sec - tech
B. Clean pull; x 3; x 3; rest 3 mins - 115-125% of max clean - video
C. GHR; x 10; x 4; rest 60 sec
PM - recovery
A.MU strict; 2 rep "on the minute for 8 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max time:
Thursday, September 22nd 2011
AM
Row 18 sec @ 95-97% effort; rest 2:15; x 6
rest 7 mins actively
Row 18 sec @ 95-97% effort; rest 2:15; x 6
(work on starts and tight FORM still - re-video)
PM
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 thrusters @ 95#
10 chins
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
Row 18 sec @ 95-97% effort; rest 2:15; x 6
rest 7 mins actively
Row 18 sec @ 95-97% effort; rest 2:15; x 6
(work on starts and tight FORM still - re-video)
PM
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 thrusters @ 95#
10 chins
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
Wednesday, September 21st 2011
AM
A.B.sqt; x 3,3,2,2,1,1; rest 3 mins
B.F.sqt; @ 60% 1rm; x 2; x 6; rest 45 sec
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push Jerk x 1/Split Jerk x 2; x 8; rest 90 sec * light and fast - video
B.Push press; x 5,5,5,5; rest 2 mins - pause 1 sec OH each rep
C.GHD sit-ups; x 60 anyhow; not for time:
A.B.sqt; x 3,3,2,2,1,1; rest 3 mins
B.F.sqt; @ 60% 1rm; x 2; x 6; rest 45 sec
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push Jerk x 1/Split Jerk x 2; x 8; rest 90 sec * light and fast - video
B.Push press; x 5,5,5,5; rest 2 mins - pause 1 sec OH each rep
C.GHD sit-ups; x 60 anyhow; not for time:
Tuesday, September 20th 2011
AM
5 sets @ High Pace
35 DU
25 push ups AFAP
35 DU
20 C2B AFAP
35 DU
rest 7 mins/repeat - video one set
PM
warm-up then....
Run
1 mins @ 90%
1 mins @ 97&
rest walk 6 mins; x 5 sets -= video 2 sets of 1 min @ 97%
5 sets @ High Pace
35 DU
25 push ups AFAP
35 DU
20 C2B AFAP
35 DU
rest 7 mins/repeat - video one set
PM
warm-up then....
Run
1 mins @ 90%
1 mins @ 97&
rest walk 6 mins; x 5 sets -= video 2 sets of 1 min @ 97%
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