02 May
Press
Deadlift
 
3 Rounds
400 Meter run
21 KB Swings 52lb
12 Pullup

01May
Rest

30 April
Press 55,70,85x5/90,105x5/120xARAP
100 pull-ups
100 pushups
100 sit-ups
100 squats
Time each 100 and rest as needed between 100's
 
Long Run 30to 45 min include at 3 ascents up a hill at 85%
 

29 April
5 Rounds
500 meter row
10 x Hang Power Cleans
10 x Dips

Warmup
22,14,13
Double unders
Pull ups
Sand bag get ups
Back ext
7,6,6
HSPU

28 April 2011

Week 1
28 April
Power Clean 120x5,140x5,150x5,160x8
Back Squat160 x5,185x5,200x13
Interval Workout (6 x 400 2 min rest) and 4 x Hill sprints