26 Mar 5K
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile Mix and match back extensions and sit-ups as needed.
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press
Wednesday, March 23, 2011
Sunday, March 20, 2011
Saturday, March 19, 2011
Thursday, March 17, 2011
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Sunday, March 13, 2011
Saturday, March 12, 2011
Friday, March 11, 2011
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Sunday, March 6, 2011
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