fri 1 june 2012

11am

A1. 30s bottom ring dip
A2. 8 DB row @ 30X2; x 5 sets
B. 20s heavy slow prowler push; rest 3 min x 5
C1. 8-12 GH raises; rest 10s
C2. 15 jack knife situps
D. maximal grip strength touches

4:30 pm

6 sets;
30s AD sprint @ 97%
rest 4min

thur 31 may 2012

kick board 20 min easy swim

wed 30 may 2012

10 am
3 sets @ 90%
10 kb sn -2pd
400m run
20 UB wallballs
rest 1:1
+
rest 6 min
+
3 min ad @ 20cals/min
rest 3 min x 3


pm

A.  power clean 3,3,3; rest 3 min
B. 3 clean pulls @ 100-110%; rest 2 min x 5
C. 3 hang power clean @ 225 TNG emom for 10 min

tue 29 may 2012

A. build to heavy single back squat
+
every 3 min for 12 min
5 back squat @ 85% of A
15 wallball
200m run

B. 8 trap 3 raise + 8 powell raise @ 3010; rest 2 min x 3

A. worked up to 385, pretty easy
emom was tough at 315, was supposed to use 325 but def got the stimulus


B. complete, 20# for powell, 5# plate for T3, 

16 may 2012

rest day

15 may 2012

6 sets
20 AD cals
200m run
250m row
rest time to complete

mon 14 may 2012

am-
1600m row
1mi sandbag carry
200 AD cals

pm
A. 3 box squat-75% 1RM; rest 1 min x 12
B. 1 attempt amrap back squat 225-185-155; rest as needed bt attmpts
C. 100m prowler push- 90lbs rest 4 x work x 3

sun 13 may 2012

A. build to heavy single HBBS
335
B. 3 clean shrug+3 hang clean shrug; rest 2 min x 3
225
C. 3 sn shrug+3 hsn shrug; rest 2 min x 3
205
D. 6 db row / arm x 3
50#
E. LYTP x 3

Saturday 12 May 2012

rest day

Friday 11 May 2012

active rest day

10 min airdyne easy pace
+
10 min shoulder/hip mob
+
10 min sh/hip stretching

Thursday 9 may 2012

A. find 1RM box squat

B. 5 wtd chins; rest 2 min x 5

C. 100m FG farmers carry; rest 3 x 3

D. LTYP-4/letter x 3

E. accumulate 5 min in a hollow rock