1 august 2011

testing:

snatch ladder beginning at 155-add ten lbs every min until failure, no redos

rest 5 min

5 mile bike for time

rest 4 min

4 min amrap pullups

rest 3 min

3 min amrap push press 135

rest 2 min

2min max distance farmers carry (2) 2pd KB

31 july 2011

7 min amrap

7 deadlift 315
14 pistols
21 double unders

sat 30 july 2011

7 rounds for time:

3 power clean 205
4 ring handstand pushups

friday 29 july 2011

A1. Back squat A2G; 42X1 @ 75%/80%/85%/75%/85%; 1.1.1.1.1; rerack for 10s bt reps; 0s rest
A2. amrap hspu; rest 3 min x 5
B1. 20 t2b unbroken; rest 20s
B2. 20 back extensions @ 2010; rest 2 min x 3

wed 27 july 2011

testing:

5 min to find max power snatch (no press out allowed and caught and maintained above parallel)

rest 10 min

5 min max airdyne cals

rest 10 min

3 rft:
25 pullups
25 kbs 1.5pd

rest day tomorrow

tues 26 july 2011

run 5 min @ easy pace

5 sets:

Run: 20s @80%, 20s @ 90%, 20s @ 100%
rest walk 3 min

run 5 min cooldown

monday 25 july 2011

aerobic power session:

5 minutes @ 80% airdyne for cals
rest 5 minutes
5 minutes @ 85% airdyne for cals
rest 5 minutes
5 minutes @ 90% airdyne for cals
rest 5 minutes
5 minutes @ 95% airdyne for cals

-play with breathing rate ( kent, thats how many breaths you're taking ) to dispel the lactate buildup and then go back to normal breathing when lactate subsides, play with this during session, post to notes if you were able to find a breathing rate that got rid of the burn