Sat 6 aug

Testing:
5 rope ascents 15ft
5 145lb clean/jerk
4 rope ascents
4 165lb c/j
3 rope ascents
3 185lb c/j
2 rope ascents
2 205lb c/j
1 rope ascent
1 225 lb c/j

Rest 1hr

For time
"Eli"
800m run
50 air squats
50push ups
50 box jumps
400m run
50 situps
50 lunges
50 sledgehammer swings
800m run
-wear vest

fri 5 july 2011

airdyne 10 min easy pace
+
as many sets as possible in 10 min at easy effort
10s front lean rest
10s supine ring hold with rings to chest
+
airdyne 10 min easy pace

thurs 4 aug 2011

training:

early am-

5 sets:
1 min airdyne
1 min burpees
1 min rest

rest 6+ hours

late pm-

A. build to a heavy snatch balance
B. build to 90% for 3 of back squat A2G
+
3 sets:
row 250m @95%
rest 0s
20 unbroken T2B
rest 0s
20 unbroken DB thrusters (you choose weight-ensure unbroken and fast)
rest walk 5 min

+

3x 6-8 GH raise @ 20X1

wed 3 aug 2011

rest day

tues 2 august 2011

recovery:

10 min airdyne easy pace
+
as many sets as possible at easy effort in 10min of:
10s ring support hold (attempt to be externally rotated in the shoulder)
10s free standing handstand hold
+
10 min airdyne easy pace

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