Saturday, August 1st, 2009

AM

Overhead Squat
3 sets x 5 reps

Bench Press
3 sets x 5 reps

PM

400m Farmers walk with Jerry-cans
50 Double unders
50 Wall ball burpees
50 Double unders
50 Wall ball burpees
50 Double unders
400m Farmers walk with Jerry-cans

Friday, July 31st, 2009

AM

Snatch
5 sets x 2 reps

Snatch-Grip Deadlift
3 sets x 5 reps

Speed Deadlift (from top to just below knee)
25-30 reps x 155#

PM

21-15-9
Burpees
KB swings @ 1.5 pood

Thursday, July 30th, 2009

AM

Cleans
5 sets x 2 reps

Back Squat
1 set x 15-20 reps

Bench Press
135# max reps to failure

PM

Hit your 2k row if you missed it on Tuesday
or
10 min Cindy/Mary

Non-Competive lifters
Cleans 5-3-2-2-1-1-1
or
Front Squat
5-5-5-5-5

Wednesday, July 29th, 2009

Active REST!!!

play a sport for an hour, go for a walk/hike, just do something fun.

Tuesday, July 28, 2009

AM

Deadlift
3 sets x 3reps
1 set x 20 reps

Jerk
5 sets x 2 reps

Overhead Squat
1 set x 15 reps

PM

2 km Row

Monday, July 27, 2009

AM

Back Squat
3 sets x 5 reps

Press
3 sets x 5 reps
1 set x 15 reps

PM
400m Run
21 Thrusters
21 Pullups
400m Run
15 Thrusters
15 Pullups
400m Run
9 Thrusters
9 Pullups