Sunday July 31st, 2011

60-90 mins hike

Saturday July 30th, 2011

A.Hang squat clean-tech work 8 mins
B.B.Sqt; x 5,3,2; rest 5 mins @ 75/85/95 % 1rm
C.DB walking lunges; x 8,6,6/side; rest 90 sec
D.Sprint row 100m @ 110%; x 3; rest 2 mins

Friday July 29th, 2011

A.Clap push-ups; x 3; x 6; rest 35 sec
B1.Press; x 5,5,5,5; rest 2 mins
B2.Chins; x 2-3; x 4; rest 2 mins
C.30 HSPU not for time:

Wednesday, July 27th, 2011

30 min AD easy

Tuesday July 26th, 2011

A. Box jump for max height; 3 attempts
B.DL; x 3,2,1; rest 4 mins @ 70/80/90 %
C.GHR; x 10-12; x 3; rest 60 sec
D. DU amrap in 20 sec; rest 45 sec; x 6

Saturday, July 23rd, 2011

A.Fat Bar BP @ 20x1; x 3,3,2,2,; rest 3 min
+
3 sets @ 95% effort
Run 150m
10 burpees AFAP
Row 150m
rest 6 min actively
+
15,13,11 for time:
5 ring dips
5 C2B

Friday, July 22nd, 2011

A.Back squat; x 2,2,2,2,2,2; rest 4 min
B. Hang squat clean; x 1; x 5; rest 60 sec @ 75% 1rm
C1.GHR vs med ball; x 6-8; x 5; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 5; rest 60 sec