1-Dec
AM
A. Snatch grip deadlift 2x7; rest 2:30
B. Push press 2x7; rest 2:30
PM
Run 5 min z1
+
Run 90 sec @85%
Run 90 sec @50%
x10
+
Run 5 min z1
12/2/11
Tuesday, November 29th 2011
AM
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
Sunday, November 27th 2011
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Saturday, November 26th 2011
26-Nov
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Helen"
3 rounds for time:
400m run
21kbs 1.5 pood
12 chin ups
PM
Run 3k for time
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Helen"
3 rounds for time:
400m run
21kbs 1.5 pood
12 chin ups
PM
Run 3k for time
Thursday, November 24th 2011
24-Nov
AM
A. Snatch pulls 2x7; rest 2:30
B. Split jerk 2x7; rest 2:30
PM
Run 5 min z1
+
Run 1 min @85%
Run 1 min @50%
x15
+
Run 5 min z1
AM
A. Snatch pulls 2x7; rest 2:30
B. Split jerk 2x7; rest 2:30
PM
Run 5 min z1
+
Run 1 min @85%
Run 1 min @50%
x15
+
Run 5 min z1
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