9 july 2011

6 min amrap

5 thruster 135

30 double unders

fri 8 july 2011

rest day

thur 7 july 2011

hang squat clean- 1@75%/1@80%/1@90%/1@85%/1@92%

rest 4 min bt sets

+

5 sets @ 90% aerobic effort;

30s back extension

30s wallball

30s toe 2 bar

30s KBS 1.5/1pd

4 min row E pace

+ 

3x10 GH raises;rest 90s

wed 6july2011

7min airdyne @ 85% aerobic effort
rest 3 min
7 min airdyne @ 90% aerobic effort

rest 10min

1 min airdyne @ 90% anaerobic effort
1 min 50% x 7

10 min E pace cooldown

tues 5 july 2011

rest


Squatting toes out

monday 4 july 2011

training;

am

10 min trail run E pace
+
5 sets;
45s steep grade sprint
3 min walk down
+
10 min trail run E pace

rest 4+ hours

pm

from the ground:
5 sets:
5 front squat/5 pushpress/5 thrusters; rest 20s
15 covp pullups; rest 5 min

sunday 3 july 2011

training:

3 sets:

3 min airdyne 85%
3 min 50%