wed 20 july 2011

Kang squat

Kang squat @ 41X1 3x3, rest as needed

6 sets:

3 heavy power snatch
amrap in 2 min of:
10 wallball
10 covp pullups

rest walk 4 min

tuesday 19 july 2011

A-1 heavy front squat @ 40X0 - 3-4 reps; rest 10s
A-2 back squat amrap with front squat weight; rest 2 min
A-3 GH raises @ 30X0- 4-6 reps; rest 2 min x 5 sets

monday 18 july 2011

5 min airdyne warmup E pace
+
30s @ 90%
30s @ 50% x 20
+
5 min cooldown E pace

thur 14 july 2011

A. Find 1rm box squat
(ensure that the box sits right at parallel)
B-1. Glute-ham raises, 3x6-8 @ 3020; rest 30s
B-2. Back extensions, 3x12-15 @ 2020; rest 2 min

wed 13 july 2011

A. Over head squat- 3x3 @ 42X0 tempo; 80% effort; rest 3 min bt sets
B. Power clean cluster-3 sets of 5/2 @ 75%
(this is 3 sets of 10 repetitions with two reps performed every 15s; rest 3 min bt sets)

+

for time:
15 unbroken thrusters 75lbs
250m row
15 unbroken thruster
250m row
15 unbroken thrusters

tues 12 july 2011

A. Back squat; 3@80%/2@85%/3@75%/3@80%/2@85%: rest 3 min bt sets(w/u to 75% and begin worksets)
B. Strict Press; 1@90%/5@80%/1@90%/5@80%/1@90%;rest 3min bt sets(w/u to 80%x5 and begin worksets)
C. Weighted pronated pullup; 5 x 5  with increasing loads; rest 3 min bt sets

+

3 sets @ 90%  anaerobic effort;

30s DB ground to overhead 55lbs
30s box jumps 24in
30s ghd situps
30s pullups
rest walk 4 min

monday 18 july 2011

airydyne

30 min @ 13-15 PRE