Monday, August 30, 2010
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between. Cover as much distance as possible in each of the 2 intervals.
Tuesday, August 31, 2010
Squat, Bench Press, Power Clean
Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips
Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.
Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds
Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Friday, September 3, 2010
Squat, Press, Deadlift
Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between. Objective is to hold the Highest AVERAGE pace
Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between
I don't know what's wrong with my calf, but I'm taking the week off running. Did Monday's running. Tuesday: Squat (1x5) 295, Bench 205, clean 190.
ReplyDeleteThink my calf is strained or slightly torn. Taking this week and next week off of exercises involving the calf. Did 5 rounds of 5 Pushups, 10 situps, and 5 ring dips in 16:00.
ReplyDeleteTook Th and F off, lifted Saturday (S-300, P-140, D-330x1). Decided to sub rowing for running, did 3x3 min intervals on rower 3min rest between: 700m, 732m, 716m. Took Sunday off.
ReplyDelete