TUESDAY 081230
Back Squat: 5-5-5
Rest for 10 min, then...
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
December 2008 Archives
MONDAY 081229
Shoulder Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5
Rest 10 min, then:
"Getting ready for Grace DAY 4"
On each minute do 1 squat-clean-jerk, for 30 minutes, use #135.
SUNDAY 081228
"Cindy"
Complete as many rounds as you can in 20 min of:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 10 min, then...
50 Burpies for time.
FRIDAY 081226
For Fun:
"O-Course, Demo-Pit Run, O-Course"
TUESDAY 081223
Back Squat: 5-5-5
Front Squat: 10-10-10
Rest 10 min, then...
100 Burpies for time.
MONDAY 081222
"Fran"
For time:
21-15-9
95# Thrusters
Pull-Ups
FRIDAY 081219
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
THURSDAY 081218
Back Squat 5-5-5
Then...
5 Rounds for time:
5 Reps Dead Lift 225#
10 Burpies
FRIDAY 081212
"Tabata Something Else"
8 Sets of 20 seconds of work followed by 10 seconds of rest for 4 different exercises (8 x 4 = 32 rounds total).
Pull-Ups
Push-Ups
Knees-To-Elbows
Squats
"Tabata Something Else"
8 Sets of 20 seconds of work followed by 10 seconds of rest for 4 different exercises (8 x 4 = 32 rounds total).
Pull-Ups
Push-Ups
Knees-To-Elbows
Squats
THURSDAY 081211
7 Rounds of:
Max Ring Pull-Ups
Max BW Bench Press
Then...
Dead Lift 5-5-5-5-5
7 Rounds of:
Max Ring Pull-Ups
Max BW Bench Press
Then...
Dead Lift 5-5-5-5-5
WEDNESDAY 081210
REST DAY
REST DAY
TUESDAY 081209
Back Squat 5-5-5-5-5
Then...
"Getting ready for Grace DAY 3"
On each minute, for 30 minutes do 1 squat-clean-jerk w/ #135
Back Squat 5-5-5-5-5
Then...
"Getting ready for Grace DAY 3"
On each minute, for 30 minutes do 1 squat-clean-jerk w/ #135
MONDAY 081208
95# Overhead Squat (OHS) and Muscle-Up (MU) Pyrimid:
OHS: 10-9-8-7-6-5-4-3-2-1
MU: 1-2-3-4-5-6-7-8-9-10
SUNDAY 081207
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Then...
"Getting ready for Grace DAY 2"
On each minute, for 10 minutes, do 1 squat-clean-jerk - 115#
For another 10 minutes do 2 squat-clean-jerks on each minute - 115#
Continue increasing the reps every 10 minutes until you cannot complete the reps required in that minute.
SATURDAY 081206
REST DAY
THURSDAY 081204
Back Squat 5-5-5
Then...
"Getting ready for Grace DAY 1"
On each minute, for 10 minutes, do 1 squat-clean-jerk - 95#
For another 10 minutes do 2 squat-clean-jerks on each minute - 95#
Continue increasing the reps every 10 minutes until you cannot complete the reps required in that minute.
WEDNESDAY 081203
REST DAY
TUESDAY 081202
"PRT"
Max Curl-Ups in 2 min.
Max Push-Ups in 2 min.
1.5 Mile Run for time.
MONDAY 081201
Back Squat 5-5-10-10
