Tuesday, August 25th, 2009

AM

Deadlift
3 sets x 2 reps
1 set x 20-25 reps

Jerk
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

Gymnastics Practice
Handstands, levers, L-sit, planches etc.

Monday, August 24th, 2009

AM

Back Squat
5 sets x 3 reps

Press
5 sets x 3 reps
1 set x 15 reps

PM

1000m Row
50 thrusters
30 Pullups

Saturday, August 22nd, 2009

AM

Bench Press
3 sets x 5 reps

Front Squat
3 sets x 5 reps

Overhead Squat
1 set x 15 reps

PM

400m x 4 (rest 3 min between efforts)

Friday, August 21st, 2009

AM

Snatch
7 sets x 1 reps

Snatch Grip DL
5 sets x 3 reps

PM

21-15-9
Deadlift @ body weight
burpees
Pullups

Thursday, August 20th, 2009

AM

Cleans
7 sets x 1 reps

Back Squat
1 set x 12-15

Bench
135# x max reps

PM

AMRAP in 12 min
10 Toes to Bar
10 Kettlebell Swings 1.5 pood
10 Push Press 115#

Tuesday, August 18th, 2009

AM

Deadlift
3 sets x 5 reps

1 set x 12-15 reps

Jerk
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

3 rnds of
800m Run
30 Squat Cleans 95#
30 pullups

Monday, August 17th, 2009

AM

Back Squat
5 sets x 3 reps

Press
5 sets x 3 reps

1 set x 12-15 reps

PM

400m Run
21-15-9
Burpees
Wallball
400m Run

Sunday, August 16th, 2009

REST DAY! Come on over and have some B-day cake :)

Saturday, August 15th, 2009

AM

Bench Press
3 sets x 5 reps

Front Squat
3 sets x 5 reps

Overhead Squat
1 set x 15 reps

PM

AMRAP in 20 min
30 Wall ball
30 KB snatches

Friday, August 14th, 2009

AM

Snatch
5 sets x 2 reps

Snatch Grip DL
3 sets x 5 reps

Speed Deadlift (from top to knees)
1 set x 30 reps @ 165#

PM

5 Rnds of
10 Box Jumps 36"
10 Push Press

Thursday, August 13th, 2009

AM

Cleans
5 sets x 2 reps

Back Squat
1 set x 12-15

PM

Row 500m
Bench 135# for 30 reps
Row 500m
Bench 135# for 20 reps
Row 500m
Bench 135# for 10 reps

Tuesday, August 11th, 2009

AM

Deadlift
3 sets x 5 reps

1 set x 12-15 reps

Jerk
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

15 sec on, 30 sec off, for 6 rnds each of:
Jumping Pullups
clapping pushups
V-Ups
Jumping Squats

Monday, August 10th, 2009

AM

Back Squat
3 sets x 5 reps
or
5 sets x 3 reps

Press
3 sets x 5 reps
or
5 sets x 3 reps

1 set x 12-15 reps

PM

2 Rnds of:
30 Squat
25 KB swings
20 Wall Ball
15 burpees
350m Row

Sunday, August 9th, 2009

REST DAY

Saturday, August 8th, 2009

AM

Bench Press
3 sets x 5 reps
or
5 sets x 3 reps

Overhead Squat
3 sets x 5 reps
or
5 sets x 3 reps

PM

Sub 4 min Fran

Thrusters
Pullups

Scale weight and reps accordingly

Friday, August 7th, 2009

AM

Snatch
5 sets x 2 reps
or
7 sets x 1 rep

Snatch Grip DL
3 sets x 5 reps
or
5 sets x 3 reps

Speed Deadlift (from top to knees)
1 set x 30 reps @ 165#

PM

400m Run
5 rnds of Cindy
5pullups
10 pushups
15 squats
400m run
15-12-9
SDLHP
Ring dips

Thursday, August 6th, 2009

AM

Cleans
5 sets x 2 reps
or
7 sets x 1 rep

Back Squat
1 set x 12-15

Bench Press
max reps at 135# (to failure)

PM

"Annie"
50-40-30-20-10
Double-Unders
Sit-up

Wednesday, August 5th, 2009

REST DAY!

Take it easy, go for a jog or play a sport.

Tuesday, August 4th, 2009

AM

Deadlift
3 sets x 3 reps
or
3 sets x 5 reps

1 set x 12-15 reps

Jerk
5 sets x 2 reps
or
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

3 rnds of:
500m Row
20 pullups
20 ring dips
20 situps
20 air squats

Monday, August 3rd, 2009

AM

Back Squat
3 sets x 5 reps
or
5 sets x 3 reps

Press
3 sets x 5 reps
or
5 sets x 3 reps

1 set x 15 reps

PM

"2 Minute Defense"
1 Power Clean
3 Hang Squat Clean
2 Push Press/Jerk
200 feet Sprint

5 rnds
rest 2 min
5 rnds
record total time

Sunday, August 2nd, 2009

REST!!!

Do absolutely nothing but sit on your butt for most of the day.
One light round of the warmup drills and some foam roller action is a good way to deal with the inactivity.