Week One of Endurance Work (August 23-29)

Monday, August 23, 2010
Starting Strength: Squat, Press, Clean

Then, 3+ Hours Later:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint

Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1

3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate

Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135

Then, 3+ Hours Later:
10 seconds on, 5 seconds off  for 20 rounds.

Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18

Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift

Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball

3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows

Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)