25-Dec
25 min z1 row
25 min z1 run
25 min z1 airdyne
1/5/12
Saturday, December 24th 2011
24-Dec
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min amrap @85%:
10 burpees
10 box jumps 24 inches
Rest 3 min
x3
5 min amrap @85%:
Row 200 meters
30 double unders
Rest 5 min
x2
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min amrap @85%:
10 burpees
10 box jumps 24 inches
Rest 3 min
x3
5 min amrap @85%:
Row 200 meters
30 double unders
Rest 5 min
x2
Thursday, December 22nd 2011
22-Dec
AM
A. Back squat @32x1, 6-8x5; rest 2:30
B. Weighted chin up 4-6x5; rest 2:30
C1. Toes to bar 15 unbroken x3; rest 60 seconds
C2. 30 unbroken wall balls x3; rest 60 seconds
PM
21-15-9
Burpees
CTB Chin ups
AM
A. Back squat @32x1, 6-8x5; rest 2:30
B. Weighted chin up 4-6x5; rest 2:30
C1. Toes to bar 15 unbroken x3; rest 60 seconds
C2. 30 unbroken wall balls x3; rest 60 seconds
PM
21-15-9
Burpees
CTB Chin ups
Wednesday, December 21st 2011
21-Dec Swim
25m underwater
Rest 1 min
x10
+
Swim easy 20 min @continuous pace
25m underwater
Rest 1 min
x10
+
Swim easy 20 min @continuous pace
Tuesday, December 20th 2011
AM
A. Snatch grip deadlift, 3-5x5; rest 3 min (work on new set up)
B. Close Grip bench press 8-10x3; rest 2 min @32x1 tempo
C1. GHD sit ups 20x3; rest 60 seconds
C2. Back extensions 20x3; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x6
A. Snatch grip deadlift, 3-5x5; rest 3 min (work on new set up)
B. Close Grip bench press 8-10x3; rest 2 min @32x1 tempo
C1. GHD sit ups 20x3; rest 60 seconds
C2. Back extensions 20x3; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x6
Saturday, December 17th 2011
17-Dec
Row 30 seconds @85%
Row 30 seconds @50%
x5
3 min amrap @85%
5 chin ups
10 sit ups
15 air squats
Rest 3 min
x3
5 min amrap:
10 russian kbs 2pd
10 box jumps 24"
30 double unders
Rest 5 min
x2
Row 30 seconds @85%
Row 30 seconds @50%
x5
3 min amrap @85%
5 chin ups
10 sit ups
15 air squats
Rest 3 min
x3
5 min amrap:
10 russian kbs 2pd
10 box jumps 24"
30 double unders
Rest 5 min
x2
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