Week Four of Endurance Work (September 13-19)

Monday, September 13, 2010
S: Squat, Bench, Snatch

Tuesday, September 14, 2010
X: 15-12-9 of Thrusters/Pullups

Wednesday, September 15, 2010
EI: 2min rest between each:  Row 4-5-6-5-4 minutes.  Cover as much distance as possible on each interval.

Thursday, September 16, 2010
S: Squat, Press, Deadlift

Friday, September 17, 2010
X: 3 Rounds of: Run 800m, 30 Squat cleans (95), 30 Burpees
ES: Run 10k (85% first 5k; 95% last 5k) -- OR  -- Row 3000m (85% first 1500m; recover 1min; 95% last 1500m)

Saturday, September 18, 2010
X: 7 Rounds of: 7 HSPUs, 7 Thrusters, 7 Knees to elbows, 7 deadlifts, 7 burpees, 7 KB Swings, 7 Pullups

Sunday, September 19, 2010
EI: Run 4x10 min (2 min rest between) -- OR -- Row 4x6 min (2 min rest between)

Week Three of Endurance Work (September 6-12)

Monday, September 6, 2010
S: Squat, Bench, Clean
EI: 12x1 minute intervals, Rest 30sec between intervals. Hold maximal distance possible on each interval.

Tuesday, September 7, 2010
X: 21-15-9: Turkish Get-ups, alternating arms / Sots press (45# bar)

Wednesday, September 8, 2010
X: AMRAP 20min: 5xThruster, 7xHang Powerclean, 10xSumo DL High-Pull (95 pounds)

Thursday, September 9, 2010
ES: Row 5k; 80% for the first half, 90% for the last half.

Friday, September 10, 2010
X: 21-15-9: Pull-ups / HSPU

Saturday, September 11, 2010
S: Squat, Press, Deadlift

Sunday, September 12, 2010
EI: 2min rest between each:  Row 4-5-6-5-4 minutes.  Cover as much distance as possible on each interval.