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