Wednesday November 6, 2013

5 min @ 85-90%:
3 Toes to Bar
6 Step Down Box Jumps
9 Russian KBS - 32kg
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Wall Balls - 20#
--5 min rest
5 min @ 85-90%:
5 KB Power Clean and Push Press @ 16kg/arm/12 kg
Run 100m
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 OHS @ 45lb
--5 min rest
5 min @ 85-90%:
5 Burpees
25 Double Unders
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Walking Lunge Steps

Tuesday November 5, 2013

A1. Strict Press @ 20x1, 2-3 reps x 4 sets, rest 2 minutes.
     - I think I used 135, can't remember
A2.  Weighted Pronated Pull Ups @ 20x1, 2-3 reps x 4 sets, rest 2 minutes.
B1. Deadlift @ 20x1 @ 55% Speed, 10 sets x 2 reps, rest 30 seconds
B2. Handstand Push Ups, 8-10 repetitions x 10 sets, rest 30 seconds
     - Did 10 the first set. after that only about 5-8

C. Airdyne x 18 Minutes, every 2 minutes, sprint 10 seconds.

Monday November 4, 2013

A. High Bar Back Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
     - 245
B. Moderate Snatch Clusters @ 115/85, 6 reps on the minute, every minute x 5 minutes.
C. 5 Sets of the following:
Row 300 Meters @ 90%
Rest 30 Seconds
Clean and Jerk Cluster, 1 repetition drop, 1 repetition drop
Rest 3 Minutes between sets

     - 185 on the cleans

Monday November 3, 2013

A. Front Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
     - 225
B. Power Snatch, 5 reps x 5 sets, rest 1 minute between sets. Complete all 5 repetitions within 35 seconds. Start @ moderate weight, and work your way up. Drop each repetition.
     - 145#
C. Clean and Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#

Saturday November 2, 2013

5 Sets of the following:
15 Power Snatches @ 75/45
15 Calorie Airdyne
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
25 Wall Balls
15 Burpees
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
15-18 Toes to Bar
Run 200 Meters
1 min rest between sets

Wednesday October 30, 2013

3 rounds @ 90%:
15 cals AD
15 DL @ 115lb
15 Wall Balls - 20#
+
5 min rest
+
7 rounds @ 90%:
5 C2B Chin-ups
5 Burpees to 6" OH
+
5 min rest
+
For time @ 90%:
30 F Squats @ 65lb
100 DU's
20 F Squats @ 65lb
100 DU's
10 F Squats @ 65lb

Tuesday October 29, 2013

A. High Bar Back Squat @ 80% of 1RM x 3 reps x 5 sets, rest 3 minutes between sets.
B. On the Minute, Every Minute x 10 Minutes of the following:
1 Deadlift @ 275 lbs
3 Handstand Push Ups
C. GHD Raises @ 30x1, 12-15 repetitions x 5 sets, rest 2 minutes between sets.