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.

Week Two of Endurance Work (August 30 - September 5)

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