Friday, May 5th, 2010

*End of 3 week wave - New #'s will be used the next time that exercise is in the wave*
AM

Back Squat
hit a new PR

Bench
hit a new PR

PM

Clean&Jerk
hit a new PR

rest 10 min

AMRAP in 15min
5 HSPUs (just wider than shoulder width)
10 Pullups
15 KB snatches/arm 1.5p

Thursday, May 4th, 2010

8x20sec Sprints
with 2min rest between efforts

3x5 snatch balances with bar

Stretch & Roll - glutes, hams, quads (use a lacrosse ball if necessary)

Wednesday,Mar. 3rd, 2010

AM

Back Squat
7x2 @ 60%

Bench
4x3 @60%

PM

Power clean
7x1 @65%

Rack jerk
7x1 @65%

rest 10 min

"Cardio Gone Bad!"
3rnds, 1min/station:
Row for calories
Box Jumps
Double Unders
Burpees
10m Sprints
rest

Tuesday, Mar. 2nd, 2010

4 Rnds of-
Run 1 mile
rest
1:1 ratio

20 minutes stretching
20 minutes foam roller

Monday, Mar. 1st, 2010

AM

Squat
5x4 @85%

Bench
4x5 @85%

PM

Clean&Jerk
7x2 @90%

Rest 10 min

"Airforce" 2010 Midwest Sectional WOD#1
For Time:
4 burpees every minute on the minute with
20 Thrusters 95#
20 Sumodeadlift highpulls 95#
20 Push Press 95#
20 Overhead Squats
20 Front Squats

(1st-3:53, 2nd-4:50, 3rd-5:31)

Saturday, Feb. 27th, 2010

Dynamic Warmup

5x400m Sprints
rest 5 min between efforts

Stretch 30 min

Friday, Feb. 26th, 2010

AM

Squat
Heavy Single 95%+ (try to PR on 2nd lift, max 5 attempts)

Bench
Heavy Single 95%+ (try to PR on 1st or 2nd lift, max 5 attempts)

*For the Heavy Singles if you do one rep at 95% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!

PM

Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 2nd)

rest 5 min

3rnds:
20 Monster makers 2x35# ( http://www.youtube.com/watch?v=dVv9ACzfmhw )
20 ring dips
20 toes2bar

Thursday, Feb. 25th, 2010

7x20sec sprints
w/ 3min rest in between efforts

stretch and foam roller 30 min

Wednesday, Feb. 24th, 2010

AM

Box Squat - set the box so you are 1" below parallel
8x2 @55%

Bench
5x3 @55%

PM

Power Clean & Push Jerk
7x1 @65%

rest 10 min

"First Rnd Knockout"
1 rnd, 1min/station
Wall ball 20#
SDLHP 75#
boxjump 20"
Pushpress 75#
Row cal

Tuesday, Feb. 23rd, 2010

Run 5 km (3.125 miles)
-set a pace that will beat your previous time and stick to it for 4.5 km (2.8 miles) then go as fast as you can to the finish.

Foam roller and stretch for 30min minimum!

*The stretching and roller are necessary for proper recovery. Try rolling the muscle in a flexed position for a new and interesting feel.

Monday, Feb. 22nd, 2010

AM

Squat
5x5 @80%

Bench
5x5 @80%

PM

Clean&Jerk
8x2 @85%

rest 10 min

500m Row
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow

Saturday, Feb. 20th, 2010

Dynamic Warmup

4x400m Sprints
rest 6 min between efforts

Stretch 30 min

Friday, Feb. 19th, 2010

AM

Squat
Heavy Single 90%+ (3 lifts or less over 90% - stop at PR,)

Bench
Heavy Single 90%+ (3 lifts or less over 90% - stop at PR)

*For the Heavy Singles if you do one rep at 92% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!

PM

Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 3rd)

rest 5 min

12-9-6
Thrusters 135#
HSPUs
36" Box Jumps
30m Sprints

Thursday, Feb. 18th, 2010

AM

5 min jog

6 x 20 sec Sprints
w/4min rest between efforts

PM

"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min

Wednesday, Feb. 17th, 2010

AM

Squat
8x2 @50%

Bench
5x3@50%

PM

Power Clean & Jerk
7x1 @60%

rest 5 min

21-15-9
KB swings 1.5p
Burpees

Tuesday, Feb. 16th, 2010

AM

Run 5km

PM

"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min

Monday, Feb. 15th, 2010

AM

Squat
5x5 @75%

Bench
5x5 @75%

PM

Clean&Jerk
5x3 @80%

rest 5 min

500m Row
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow


Saturday, Feb. 13th, 2010

WinterLift

Snatch 1-1-1
Clean&Jerk 1-1-1

Friday, Feb. 12th, 2010

Row 5 km

Thursday, Feb. 11th, 2010

21-15-9
SDLHP 95#
Push Press 95#

rest 10 min

500m Row

Tuesday, Feb. 9th, 2010

Deadlift
work up to a heavy single

"JT"
21-15-9
HSPUs
pushups
ringdips

Monday, Feb. 8th, 2009

3rnds of:
8x30m sprints
75 squats
50 tuck jumps
25 DUs