Saturday April 23rd, 2011

AM
tester

rest 2 hours

in no more than 12 minutes; build to a tough single in the split jerk
rest 2 min
5 rds for time:
10 burpees
15 GHDs
20 DU's

rest 2 hours

Run 3K off road trail run

Friday, April 22nd, 2011

AM
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50% x 20

PM
A. Squat Clean - build to a tough 5; rest as needed
+
clean and jerk - 155# x 3
sprint 40 yds @ 95%
walk rest 5 min x 3

Wednesday, April 20th, 2011

AM
5 ring HSPU
rest 1 min x 4
+
50 walking lunges slow
+
Run 1 min @ 80%
Run 1 min @ 50% x 3

PM
.com tester

Tuesday April 19th, 2011

AM
A. Squat Snatch - 5 sets of 3 @ 80% effort; rest 2 min
B. OHS - 3,3,3; rest 5 min
+
5 OHS tough
25 chin ups unbroken
walk rest 5 min x 4

PM
Run 45 min @ 125-135 bpm

Sunday April 17th, 2011

AM
A. Squat CLean - 3 x 3 @ 80%; rest 2 min
B. high hang squat clean - build to a tough single in no more than 3 sets; rest as needed
C. Squat Clean x 1/Split Jerk x 1 - 70% effort; rest 2 min x 3
D. Chin ups - 2,2,2; rest 2 min

PM
Airdyne 25 sec @ max effort
rest 2:35 x 5
(rest 12 min practicing handstand walking)
x 2 - 10 sets total-no HS practice after 2nd set of 5

Saturday April 16th, 2011

AM
tester

rest 1 hour

5 rds for time:
sprint 200 m
10 sandbag squat cleans - 90#

rest 2 hours

Row 5K @ 95%

April 15th, 2011

AM
Run 3 min @ 90%
Run 30 min @ 50% x 6

PM
A. Clean And Jerk - 8 sets of 2 @ 90% effort; rest only 1 min b/t sets
B. Thruster - 3,3,3; rest 3 min
+
Airdyne sprint 15 sec @ max effort
rest 3:45 x 5