thur 28 april 2011

1.a. press 8x2 @ 70%; rest 60s bt sets
1.b. deadlift 8x2 @ 70%; rest 60s bt sets

+

4 rounds for time:

3 snatch @ 165
5 muscle up

wed 27 april 2011

3-5 sets:

3 squat clean to thruster 185

8 ctb pullups

200m sprint (focus on tight body position and high stride rate)

rest 3 min

tues 26 april 2011

singles all week

back squat 8x2 @ 70% ; rest 60s bt sets

+

3sets:
10 hspu
rest 10s
10 alt pistols
rest 1min

+

20s amrap double unders; rest 40s x 5

mon 25 april 2011

rest day

sunday 24 april 2011

am

400m run @ 1:15 pace
4 min recovery jog x 3

5 sets:
100m run 45s sendoffs @ max effort sprint


pm

1. back squat 10x2 @ 70%; 60s rest

+

2.a 5 ring hspu
rest 10s
2.b 5 L kb snatch 2pd
rest 10s
2.c 5 R kb snatch 2pd
rest 30s x 5

+

20m handstand walk x 5-rest as needed

Sat 23 april 2011

workout 11.5

rested 4 hours

5 min max squat snatch 135

rest 20min

5 min max aidyne cals

Thur 21 april 2011

5 sets:
3 heavy power clean
8 hurdle hops 
8 burpees
20s max airdyne sprint
r 5 min bt sets
-all out effort

+

3 sets:
medball toss for height x 3
r 90s bt sets