Wednesday May 28th, 2014

400m run

2x5 wall squats
2x10 goblet squats 53#
2x10 wall balls 25#

2x20 walking lunge
2x10 GHD sit ups

4x10 leg swings
2x10 pvc pass throughs

7x3 power clean (touch and go)
(rest as needed)
(heaviest possible with good technique)

5x3 front squats
(rest as needed)
(medium-heavy)

3 rounds (rest 1:1)
30 wall balls 25#
20 GHD sit ups
10 muscle ups

10-9-8-7-6-5-4-3-2-1 push ups (hands on 45# bumpers)
(alternate with partner or rest 1:1)

Tueday May 27th, 2014

25 calorie AD

2x5 wall squat
2x10 goblet squats 53#
2x10 wall balls 25#

2x20 walking lunge
2x10 GHD sit ups

4x10 leg swings
2x10 pvc pass throughs

3-3-2-2-1-1 bench press 
(rest as needed) 
(work up to maximal set) 

9 squat snatch 155#
2000m row
15 squat snatch 155#
1000m row
21 squat snatch 155#
500m row 

10-9-8-7-6-5-4-3-2-1 strict chin up 
(100m jog after each set)

Monday May 26th, 2014

500m row

2x5 wall squat
2x10 goblet squat 53#
2x10 wall ball 25#

2x20 walking lunge
2x10 GHD sit up

4x10 leg swings
2x10 pvc pass throughs 

7x2 snatch (drop and reset)
(rest as needed) 

3-3-2-2-1-1 back squats 
(rest as needed) 
(work up to heavy set) 

tabata AirDyne x 3 sets 
(rest 5:00)

Saturday May 24th, 2014

25 calorie AD

400m run

2x5  wall squat

2x10 goblet squat 35#

2x10 wall ball 25#

2x20 walking lunge

2x10 ghd sit ups

4x10 leg swings

2x10 pvc pass throughs

5 rounds

12 back squats 185# (from floor)

 8  burpee pull ups (bar about 6" above reach)

 4  alt db snatch 100#

400m run

10-9-8-7-6-5-4-3-2-1

  Strict hspu

(walk 50m between)

Friday May 23rd, 2014

500m row

2x5  wall squat

2x10 goblet squat 35#

2x10 wall ball 25#

2x20 walking lunge

2x10 ghd sit ups

4x10 leg swings

2x10 pvc pass throughs

10x1 clean + 2 jerks 

  (work up to a heavy set)

  (rest as needed)

4x8 back squats 

  (medium weight)

  (rest as needed)

Tabata row x 3 sets

  (rest 5:00 between)

5x10 weighted push up

(rest 2:00 between sets)

Thursday May 22nd, 2014

15:00 run @ comfortable pace

Wednesday May 21st, 2014

400m run

2x5  wall squat

2x10 goblet squat 35#

2x10 wall ball 25#

2x20 walking lunge

2x10 ghd sit ups

4x10 leg swings

2x10 shoulder dislocates

7x1 clean pull + hi-hang clean

  (work up to a heavy set)

  (rest as needed)

4x5 front squats 

  (work up to a medium-heavy set) 

  (rest as needed)

3 rounds (rest 1:1)

20 kb swings 70#

20 burpees

20 toes to bar

10-9-8-7-6-5-4-3-2-1

 Push ups

(alternate w/ partner or 1:1 work:rest)