Monday 5.14.12
A1. Bench Press @ 30X1; 8, 6, 4, 8, 6, 4; rest 10 sec (increase each set & each wave, start w/ 55#)
55, 65, 75#; 65, 75, 85#
A2. Bent Row Single Arm; 6 x 6 reps; rest 3 min (start w/ 30# DB)
30# db, 30, 30, 35, 35, 35
+
Row 25 sec ALL OUT x 5; rest 2:35
pace= 1:36, 1:38, 1:40, 1:38, 1:36
Tuesday 5.15.12
A. Hang Power Snatch- 3 x 3 @ 65#; rest 90 sec (focus on feet leaving the ground/solid landing)
65, 70, 70# - felt heavy
B. Hang Squat Snatch.Squat Snatch.Snatch Balance; 1.1.1 x 3; rest 2 min
65, 65, 65#
C. Good Morning @ 30X1; 3 x 7; rest 3 min (start @ 65#)
65, 70, 70#
D. Split Squat @ 30X1; 4 x 6; rest 90 sec b/w legs (start w/ 25#/hand)
25# for all sets
Wednesday 5.16.12
A1. Ring Dips; 3 x 5; rest 10 sec
A2. Strict Chin Ups @ 20X1; 3 x 5; rest 3 min
B1. HSPU; 3 x max reps kipping; rest 10 sec
7,7,7
B2. Kipping Pull Ups; 3 x max reps (more than 12/set); rest 3 min
12, 12, 12 - not unbroken. just wasn't feeling it today.
C. Tabata Sit Ups- 20 sec on/10 sec off x 8. Feet anchored, hands on temples
12,12,11,10,8,7,6,5 - not fun at all. LET ME USE MY ARMS PLEASE!
+
3 sets; rest 3:30
10 Wall Ball, 15#
30 sec Air Dyne ALL OUT
Thursday 5.17.12
A. Power Clean & Split Jerk Cluster- 1.1 x 4; rest 2 min
95#, 105#, 115#, 125#, 135#
B. 1 ¼ Back Squat @ 30X1; 5 x 5; rest 3 min (start w/ 95#)
95#, 100#, 105#, 110#, 115#
+
2 sets @ consistent aerobic effort (AKA SUSTAINABLE EFFORT)
Run 400m
Rest 90 sec
90 sec (45 sec Box Jumps, 20” step down/45 sec Bear Crawl)
Rest 90 sec
90 sec (45 sec Row/45 sec Double Unders)
rest 90 sec
2:00/15/2:00pace/22; 1:55/15/2:10pace/24
Friday 5.18.12
3 min @ moderate effort
5 Ring Push Ups
7 Box Jumps, 30”
3 min recovery...
3 min @ moderate
5 Pull Ups
12 Air Squats
3 min recovery...
3 min @ moderate
2 HSPU
7 Russian KBS, 53#
10 Sit Ups
3 min recovery...
3 min @ moderate
5 Pull Ups
10 Walking Lunges
3+5; 6; 4; 5 or 6?
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