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
12/2/11
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
11/8/11
Wednesday, November 9th 2011
A. Chain squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Fight gone bad"
+
"Fight gone bad"
Subscribe to:
Posts (Atom)