AM
A. Power Snatch 3x3; rest 2:30
B. Strict press Build to a 1rm
C. Weighted Chin up build to a 1rm
PM
Run 5 min z1
+
Run 2 min @85%
Run 2 min @50%
x6
+
Run 5 min z1
1/5/12
Wednesday, December 14th 2011
14-Dec
Swim 60 min continuous pace, alternate between bilateral breathing,
breaststroke, side stroke, underwater, etc
Swim 60 min continuous pace, alternate between bilateral breathing,
breaststroke, side stroke, underwater, etc
Tuesday, December 6th 2011
6-Dec
AM
A. Back squat 3, 2, 1; 90% effort, rest 3 min
B. Weighted chin up, 3, 2, 1; 90% effort, rest 2:30
PM
Run 5 min z1
+
Run 1 min @90%
Run 1 min @50%
x4
+
Run 5 min z1
AM
A. Back squat 3, 2, 1; 90% effort, rest 3 min
B. Weighted chin up, 3, 2, 1; 90% effort, rest 2:30
PM
Run 5 min z1
+
Run 1 min @90%
Run 1 min @50%
x4
+
Run 5 min z1
Sunday, December 4th 2011
4-Dec
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Saturday, December 3rd 2011
3-Dec
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Death by Clean and Jerks 135"
1 on the first minute
2 on the second minute
3 ….etc
PM
300 FY airdyne
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Death by Clean and Jerks 135"
1 on the first minute
2 on the second minute
3 ….etc
PM
300 FY airdyne
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