Training 3.1

Training Month 3, Week 1

Monday 7.2.12

A1. Bench Press @ 30X1- 8-10 reps x 3; rest 10 sec
    55#, 65#, 70# - 10 reps each set

A2. Strict Pull Up Cluster- 1.1.1.1.1 x 3; rest 2 min

B1. HSPU (strict into kipping) max reps x 3; rest 10 sec
    6, 7, 6

B2. Ring Rows @ 30X1 feet elevated- 10-12 x 3; rest 10 sec
    10, 10, 10

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
    4, 5, 5

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec
    4, 5, 5

C3. Pull Ups- max reps x 3; rest 3 min
    15, 15, 16

Tuesday 7.3.12 

A. Static Hang Squat Snatch Cluster from knee cap- 1.1.1.1.1 x 3; rest 2 min
     45#, 55#, 65#

B. Squat Snatch Cluster- 1.1.1 x 3; rest 3 min
     75#, 85#, 95#

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 10 min
     100#

+

Run 8 min out @ easy pace, get back in 7 min

Wednesday 7.4.12 - Happy Independence Day!

A1. DB Press @ 30X1- 10 reps x 3; rest 10 sec
    20# DB

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min
    10, 10, 6

B1. Bar Dips @ 30X1- max reps x 3; rest 10 sec
    5, 5, 4

B2. Toes to Bar- 10 unbroken reps x 3; rest 2 min

+

10 min amrap

5 Push Ups

5 Pull Ups

10 Box Jumps, 24"
     6+7

Thursday 7.5.12

A. Squat Clean Cluster- 1.1.1.1.1 x 3; rest 4 min (start @ 115lb & try to build)
      115#, 125#, 130#

B. Dead Lift @ 51X1- 5 reps x 4; rest 3 min (start @ 65%)
      145# first 3 sets, 165# last set.....didn't know I was supposed to be adding each time

+

Sled Sprint w/ 45lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 60 sec steady walk/60 sec rest x 3

Friday 7.6.12

went to the Coast!