Friday, Dec. 18th, 2009

3 rnds of:

5 Heavy Deadlift (275#)
10 Burpees
25 Double Unders

rest 10 min

3rnds of (not for time)
20 V-ups
10 back+hip extensions
10 back extensions
10 hip extensions

Thursday, Dec. 17th, 2009

Press
max effort 5-5-5-3-3-3

rest 5 min

3rnds of:
10 DB Hang Clean and Jerk (55#/arm)
20 KB Swings 55#
15 pullups

Tuesday Dec. 15th, 2009

Low Bar Back Squat
5-5-5-3-3-3

WOD
"christine"
500m row
12 Deadlift
21 Box jumps

Monday Dec. 14th, 2009

Clean
Heavy Single then 3 sets of 1 at 75%

Snatch
3 sets of 2 at 75%

Asst. exercises
3sets of
20 Back extensions
20 Knees to elbows (K2E)

Dec. 11th, 2009

Cleans
warm-up then work up to a heavy single
3-2-2-1-1-1-1-1

WOD:
3rnds of:
10 ring pushups
15 body rows
20 back extensions

Dec 10th, 2009

Lift: Warm-up then sets of 5-3-3-1-1-1 Max Effort Press

rest 5 min

WOD
4x35 yrd sprints
35 yrd burpee broad jumps
20 Wallball
35 yrd burpee broad jumps
20 SDLHP
4x35 yrd sprints

for the Wallball and SumoDeadLiftHighPull use a weight that allows you to do all reps unbroken. Wod should take 4-6min scale appropriately.

Training at Powerplay

We are now training at Powerplay. $50/month and you can workout as much as you'd like but timeslots are a bit limited. They are equipped with a 40 yrd track, rings, medballs, plyo boxes, dumbells, great O-lifting barbells, quality bumper plates, squat racks, bikes, treadmills, pullup bars etc. and I will be bringing a rower, some abmats and a few dynamax balls to add to the mix. I will be training around 12 or 1pm if you can't make it I will also be posting the workouts on the blog. Post weights and times to comments.