AM
Swim 25m underwater
Rest 1 min
x10
+
Swim 50m @95%
Rest 30 seconds
x12
+
Swim easy 30 min @continuous pace
1/9/12
Tuesday, January 3rd 2012
AM
A. Snatch grip deadlift, 3, 2, 1, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 12-15x4; rest 2 min @32x1 tempo
C1. GHD sit ups 20x5; rest 60 seconds
C2. Back extensions 20x5; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 20 seconds @ 110%
Rest 2:30 x5
Rest 10 min
3 heavy clean pulls
Row 20 seconds @110%
Rest 2:30 x5
A. Snatch grip deadlift, 3, 2, 1, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 12-15x4; rest 2 min @32x1 tempo
C1. GHD sit ups 20x5; rest 60 seconds
C2. Back extensions 20x5; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 20 seconds @ 110%
Rest 2:30 x5
Rest 10 min
3 heavy clean pulls
Row 20 seconds @110%
Rest 2:30 x5
Saturday, December 31st 2011
31-Dec
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min row @90%:
Rest 3 min
x3
5 min amrap @85%:
Run 200 meters
10 GHD sit ups
Rest 5 min
x2
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min row @90%:
Rest 3 min
x3
5 min amrap @85%:
Run 200 meters
10 GHD sit ups
Rest 5 min
x2
1/5/12
Thursday, December 29th 2011
29-Dec
AM
A. Back squat @32x1, 10, 8, 6, 4, 20; rest 2:30 (for the set of 20, no
tempo, but pick a tough heavy weight)
B. Weighted chin up 5, 3, 1, 5, 3, 1; rest 2:30
C1. Toes to bar 15 unbroken x4; rest 60 seconds
C2. 30 unbroken wall balls x4; rest 60 seconds
PM
100 burpees for time
(on the top of every minute perform 5 ball slams)
AM
A. Back squat @32x1, 10, 8, 6, 4, 20; rest 2:30 (for the set of 20, no
tempo, but pick a tough heavy weight)
B. Weighted chin up 5, 3, 1, 5, 3, 1; rest 2:30
C1. Toes to bar 15 unbroken x4; rest 60 seconds
C2. 30 unbroken wall balls x4; rest 60 seconds
PM
100 burpees for time
(on the top of every minute perform 5 ball slams)
Wednesday, December 28th 2011
AM
Swim 25m underwater
Rest 1 min
x10
+
Swim 100m @90%
Rest 1 min
x5
+
Swim easy 20 min @continuous pace
Swim 25m underwater
Rest 1 min
x10
+
Swim 100m @90%
Rest 1 min
x5
+
Swim easy 20 min @continuous pace
Tuesday, December 27th 2011
27-Dec
AM
A. Snatch grip deadlift, 5, 4, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 10, 8, 6, 15; rest 2 min @32x1 tempo
C1. GHD sit ups 20x4; rest 60 seconds
C2. Back extensions 20x4; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x4
Rest 10 min
3 heavy clean pulls
Row 15 seconds @110%
Rest 3 min x4
AM
A. Snatch grip deadlift, 5, 4, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 10, 8, 6, 15; rest 2 min @32x1 tempo
C1. GHD sit ups 20x4; rest 60 seconds
C2. Back extensions 20x4; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x4
Rest 10 min
3 heavy clean pulls
Row 15 seconds @110%
Rest 3 min x4
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