Sunday, September 18th, 2011

AM

C+J build to a 2rm in 15 mins - video
rest 6 mins
500m row time trial; rest 8 mins 500m row time trial, * score is average of both 500m rows

rest 4hrs.

15 mins amrap:
run 200m
10 WB @ 20#
12 Hand Release push ups

Friday, September 16th, 2011

AM - tech based

A. Power snatch x 1/hang power snatch x 2; x 6 sets; rest 90 sec * light and fast, build slowly
B. Snatch pull to belly button; x 3; x 3; rest 3 mins
C. OHS; x 3,3,3; rest 3 mins *build each set, 1 tough set

PM -recovery

A.MU strict; 1 rep "on the minute for 10 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max total time

Thursday, September 15th, 2011

AM

Row 15 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 15 sec @ 95-97% effort; rest 2:15; x 5
(work on sprint start and perfect form!, video some of it!)

PM

3 rounds for time @ 100% - video
10 DL @ 225#
50 DU
rest 12 mins
+
3 rounds for time @ 100% - video
Run 200m
10 SDLHP @ 95#
rest 12 mins
+
3 rounds for time @ 100%: - video
20 KBS-1.5pd
20 push ups

Wednesday, September 14th, 2011

AM

A.B.sqt; x 3; x 3; rest 3 mins - video
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec

PM

A.Push press; x 7,7,7,5,5,5,3,3,3-rest 90 sec Light and fast, *build slowly but the last 7,5,3 tough
B.Strict chins weighted; x 4; x 4; rest 2 mins
C.GHD sit-ups; x 25,20,15,10,5 Unbroken reps for time:

Tuesday, September 13th, 2011

AM

5 sets @ High Pace
Row 500m
15 Burpees
rest 8 mins/repeat


PM

Run
2 mins @ 70% effort
rest 2 mins
2 mins @ 80% effort
rest 3 mins
2 mins @ 90% effort
rest 4 mins
2 mins @ 95% effort; rest 6 mins; x 5 sets

Monday, September 12th, 2011

PM
A. back squat - 5,3,2 - 90%; rest 3 min
B. CTB chin ups x 10; rest 1 min x 3
C. Run 400 m @ 90%; rest 5 min x 2

Sunday September 4th, 2011

AM

5,4,3,2,1 For time:
MU
PC @ 220#

PM

7 min amrap:
7 KBS-2PD
7 box jumps @ 24"