Personal Programming Begins! Week One

My Coach and Husband, Michael McElroy Programming each week.

Week One:

Monday AM- 5.7.12

A1. Bench Press@30x1; 10, 8, 6, 10, 8, 6; rest 10 sec. (increase each set & each wave)
             55#, 60, 65; 60#, 65, 70
A2. Bent Row Single Arm; 6x8 reps; rest 3 min
            20# db, 20, 25, 25, 30, 30
B. Row 20 sec ALL OUT x5; rest 2:40

Monday PM- 5.7.12

3 sets, rest 5 min
10 Overhead Squats (65#, 75#, 75#)
800 m Run @95% (4:20, 4:30, 4:28)

Tuesday- 5.8.12

A. Hang Power Snatch- 3x3 @ 55#, rest 90 sec
B. Hang Squat Snatch. Snatch Balance. OHS @55#; 1.1.1 x 3, rest 2 min.
C. Good Morning@30x1; 3x8 @55#; rest 3 min
D. Split Squat @30x1; 4x8 @20#; rest 90 sec between legs

Wednesday 5.9.12

A1. Ring Dips- 3x max reps; rest 10 sec
          4, 4, 3
A2. Strict Chin Ups @20x1; 3x max reps; rest 3 min
          3, 3, 3
B1. HSPU- 3x max reps kipping; rest 10 sec
          7, 5, 5
B2. Ring Rows- feet elevated @20x1; 3x max reps
          7, 7, 7
C. Toes to Bar- 30 for time
          3:56 -had to do all singles but my back felt great!

Thursday 5.10.12

A. Power Clean. Hang Power Clean. Hang Squat Clean. Push Jerk. Split Jerk- 1.1.1.1.1 x 4
       75, 85, 95, 105#- felt good! not too heavy
B. 1 1/4 Back Squat @30x1; 4 reps x 6 sets
       85, 95, 100, 100, 100, 100#
+
3 sets, rest 4 mins
7 Wall Balls 15#
30 sec Airdyne sprints ALL OUT

Friday 5.11.12

3 min @ high aerobic effort
5 Pullups
5 Burpees
3 min recover....
3 min @ high effort
3 Ring Pushups
6 Russian KB Swings 53#
9 Box jumps 24"/step down
3 min recover....
3 min @ high effort
Run 400m, 200m
3 min recover....
3 min @ high effort
3 Ring rows
6 Pushups
7 Air Squats

           5, 3, -, 5