friday aug 19

10 min run easy pace
+
7 min @13 RPE
7 min during which time accumulate as much handstand walk distance as possible
7 min @ 13 RPE
+
 10 min run easy pace

30 minutes of mobility

20 minute fartlek run @ easy effort

wed 10 aug

day 4 creatine load




A. TnG power clean/jerk cluster @55% max; 3.3.3.3 x 3 sets; each (.) represents 15s rest, 2 min between sets
B. amrap ring dips(-1) @ 31X2 x 3 sets, 2 min rest bt sets

+

3-5 sets:

10 front squats @ 55% max
rest 0s
15 ctb pullups
rest 0s
20s airdyne sprint
rest walk 3 min

tues 9 aug

day 3 creatine load

active recovery

10 min airdyne easy pace
+
10 min hip/shoulder mobility
+
10 min airdyne easy pace

mon 8 aug

DAY 2 CREATINE LOADING

training:

am:

A. snatch pull cluster @ 85% max sn; 1.1.1.1.1 x 5 sets with each (.) representing 10s rest; 2 min between sets

5 kb(2pd) snatch L arm
5 kb snatch R arm
rest 20s
5 muscle ups; rest 2 min x 3

rest 6 + hours

pm

5 sets:
from the prone position, 30m sprint starts, rest 2 min
 - then
@ 97-100%
run 400m
rest 2 min
run 300m
rest 2 min
run 200m
rest 2 min
run 100m

sun 7 aug

CREATINE LOADING DAY ONE



testing:

5 min airdyne for cals

rest 10 min

5 min amrap kb swing 2pd


rest 6 + hours


training:

5 sets @ 90%:

1 mile bike
20 burpees
20 wallballs
rest time took to complete

Sat 6 aug

Testing:
5 rope ascents 15ft
5 145lb clean/jerk
4 rope ascents
4 165lb c/j
3 rope ascents
3 185lb c/j
2 rope ascents
2 205lb c/j
1 rope ascent
1 225 lb c/j

Rest 1hr

For time
"Eli"
800m run
50 air squats
50push ups
50 box jumps
400m run
50 situps
50 lunges
50 sledgehammer swings
800m run
-wear vest

fri 5 july 2011

airdyne 10 min easy pace
+
as many sets as possible in 10 min at easy effort
10s front lean rest
10s supine ring hold with rings to chest
+
airdyne 10 min easy pace

thurs 4 aug 2011

training:

early am-

5 sets:
1 min airdyne
1 min burpees
1 min rest

rest 6+ hours

late pm-

A. build to a heavy snatch balance
B. build to 90% for 3 of back squat A2G
+
3 sets:
row 250m @95%
rest 0s
20 unbroken T2B
rest 0s
20 unbroken DB thrusters (you choose weight-ensure unbroken and fast)
rest walk 5 min

+

3x 6-8 GH raise @ 20X1

wed 3 aug 2011

rest day

tues 2 august 2011

recovery:

10 min airdyne easy pace
+
as many sets as possible at easy effort in 10min of:
10s ring support hold (attempt to be externally rotated in the shoulder)
10s free standing handstand hold
+
10 min airdyne easy pace