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
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
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.
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
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
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
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