mon 16 may 2011

am

6-8 sets:
15 unbroken wallball
400m run @ 1:20 pace + 5s
15 Unbroken wallball
rest 3'

all runs under 1:20-broke a set of wallballs somewhere in there because they suck my will to live, but all others unbroken, each round around 2:25-2:30, 6th one was at 2:38 so i called it.

rest 4+ hours

10 rft:
300m row
10 burpees
+
5 min to find 1rm snatch (time begins when last burpee is performed)

16:00
195 snatch

-took the workout nice and steady and sprinted the last set. didnt start to suck until about 5, kept the rows around 1:47-1:50 pace
-had more in the snatch just started out too light and made too many small jumps,
135-155-170-185-195
-definitely good to work on relaxing in the breathing and keeping midline stabilized while fatigued

sun 15 may 2011

30-25-20-15-10 rep rounds for time:

kbs 2pd
double under
pushup

time: 6:30

rest 1 hr

8 rft:
2 snatch 145
4 push press
6 ctb pullups
200m run

time: 12:58

sat 14 may 2011

15min airdyne easy pace

fri 13 may 2011

rest

thur 12 may 2011

AM

4 sets:
20 snatch
20 pullups
rest 2min

PM

4 sets:

100m sled pull
15 burpees
rest 5 min'

rest 30min

400m run @ 90%
8 c/j 185
rest 3 min
8 power sn 165
400m run
rest 3 min
5 front squat/5 pushpress/ 5 thruster 165
400m run
rest 3min
8 hpc 185
400m run
8 hpc 185

wed 11 may 2011

AM


5 sets:
row 350m @95%
10 unbroken db hsc 50lbs
5 unbroken ring hspu
rest 5' inactive
+

25ft handstand walk x 5, rest as needed

PM

Snatch technique 20 min

build to a heavy single quick, 90% effort

build to a heavy single c/j quick, 90% effort

- 7 min cap for each lift-more focus on technique than weight

3 sets:

15 c/j 225

-rest 5 min

tues 10 may 2011

 AM

A1. Power clean 3x3
A2. amrap(-2) ring pushups x 3; rest 3min
B. Back squat high bar a2g. 3x3; rest 3 min
C. 1 min airdyne sprint 90%
1min 50% x 5
D. 10 min airdyne Easy

PM

8 sets @85%, 85%, 85%, 90%, 90%, 95%, 95%, 95% Aerobic effort:
10 burpees
10 box jumps 20in
10 kbs 2pd
10 wallball
45 double under
rest 3 min active aidryne 50%