a) row 1000m
AD 10 cals
row 800m
AD 20 cals
row 600m
AD 30 cals
row 400m
AD 40 cals
row 200m
AD 50 cals
(rest 1:00 between each station)
b) emotm x 10:00- 5 deadlifts
(use progressive weights)
c) 5 rounds (rest 2:00 between rounds)
9-6-3
pull ups
alternating pistols
box jump overs 24"
Friday, December 20, 2013
Thursday, December 19, 2013
Thursday December 19th, 2013
a) 8k row @ z1 (comfortable pace, used to the flush the legs)
b) 4x3 strict press (rest 1:30)
c) 4x3 push press (rest 1:30)
d) 5x1 clean @ 75, 80, 85, 90, 95% (rest 1:00)
e) 12:00 amrap
200m run
12 alternating db snatch 70#
6 front squats 225# (from floor)
f) 10:00 light air dyne
b) 4x3 strict press (rest 1:30)
c) 4x3 push press (rest 1:30)
d) 5x1 clean @ 75, 80, 85, 90, 95% (rest 1:00)
e) 12:00 amrap
200m run
12 alternating db snatch 70#
6 front squats 225# (from floor)
f) 10:00 light air dyne
Wednesday, December 18, 2013
Wednesday, December 18th, 2013
a) airdyne :30 hard/:30 light x 30 sets
(all out on hard portions, real light pedal on light portions)
b) 3x5 back squats (rest 1:30)
(work up to a heavy set)
c) 3x1 back squats (rest 1:30)
(work up to a heavy set)
d) emotm x 16:00
odd- 15 wall balls 25#
even- 15 kb swings 53#
e) 3 rounds:
15 burpee over the box jumps 30"
12 thrusters 155#
9 parallette handstand push ups (5" deficit)
(all out on hard portions, real light pedal on light portions)
b) 3x5 back squats (rest 1:30)
(work up to a heavy set)
c) 3x1 back squats (rest 1:30)
(work up to a heavy set)
d) emotm x 16:00
odd- 15 wall balls 25#
even- 15 kb swings 53#
e) 3 rounds:
15 burpee over the box jumps 30"
12 thrusters 155#
9 parallette handstand push ups (5" deficit)
Tuesday, December 17, 2013
Tuesday December 17th, 2013
a) row 500m x 10 sets (walk rest 2:00 between sets)
start out at about 70% and work way up
b) 5x1 snatch @ 70%, 75, 80, 85, 90 (rest 1:00)
c) emotm x 7:00- 2 tNg power snatches (start at medium weight and work up to heavy)
d) 10:00 muscle up work
e) 12-9-6
toes to bar
squat cleans 135#
(3:00 rest)
5:00 amrap
12 hand release push ups
12 shoulder to overhead 115#
(3:00 rest)
12-9-6
thrusters 95#
chest to bar pull ups
start out at about 70% and work way up
b) 5x1 snatch @ 70%, 75, 80, 85, 90 (rest 1:00)
c) emotm x 7:00- 2 tNg power snatches (start at medium weight and work up to heavy)
d) 10:00 muscle up work
e) 12-9-6
toes to bar
squat cleans 135#
(3:00 rest)
5:00 amrap
12 hand release push ups
12 shoulder to overhead 115#
(3:00 rest)
12-9-6
thrusters 95#
chest to bar pull ups
Monday, December 16, 2013
Sunday, December 15, 2013
Sunday 15 December 2013
TESTING WEEK
day 6
----------------------------------------------------
a) "Amanda"
9-7-5
muscle ups
squat snatch 135#
b) 2k row (max effort)
c) 10:00 light airdyne
day 6
----------------------------------------------------
a) "Amanda"
9-7-5
muscle ups
squat snatch 135#
b) 2k row (max effort)
c) 10:00 light airdyne
Saturday, December 14, 2013
Saturday December 14th, 2013
TESTING WEEK
day 5
-----------------------------------------------------
a) find 1rm clean (no more than 25:00).
b) airdyne Nancy
5 rounds
30 cals airdyne
15 overhead squats 95#
c) 10:00 light row
day 5
-----------------------------------------------------
a) find 1rm clean (no more than 25:00).
b) airdyne Nancy
5 rounds
30 cals airdyne
15 overhead squats 95#
c) 10:00 light row
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