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
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)
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
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#
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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.
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