Monday 1/31/2011

3 Muscle Ups
50 Double Unders
50 Squats
3 Rounds
Then.
AMRAP in 5 Minutes of:
KB Clean and Jerk 2 @ 35#/2 @ 26#
Then.
30 Seconds of Max Burpees
Rest 2 Minutes
3 times.
Post time and reps.

Sunday 1/30/11

2 Power Snatch + 2 Snatch Balance + 1 Sotts Press X 3

Then.

Deadlift 3,3,3,3

Then.

4 Rounds

15 GHD Sit Ups

20 KB Swings 2/1.5

25 Double Unders

Later.

3 Mile Run

Post loads and times.

Saturday 1/29/11

Bench Press 5 sets of 5 reps

Pull Ups 5 Sets of 15 reps

Then.

1 Clean DL+1 Hang Power Clean+1 Front Squat 5 sets

Then.

1 Rope Climb rest 2 minutes 8 sets

Post loads and results.

Friday 1/28/2011

Rest Day

Hammy and Hops

1 Snatch Grip DL w/ Shrug + 1 Hang Power Snatch + 1 OH Squat X 5

Then.

8 Single Leg DL X 3 each leg

Then.

10 Weighted GHD Hip Extensions w/3 second pause at top X 3

Then.

50 Double Unders

20 Box Jumps 20"

3 times

Post loads and time.

800m Run

3 Rounds

5 HSPU

10 Pistols

15 Pull Ups

+

15 Clean and Jerks 135#/93#

400m Run

15 Clean and Jerks

+

3 Rounds

5 HSPU

10 Pistols

15 Pull Ups

800m Run

Post time.

Workout: Tuesday 1/25/11

Front Squat 5, 3, 3, 2,1, 1

Then.

3 Muscle Ups

25 Wall Ball

5 times.

Later.

3 mile Run

Post load and times.

Rest Day

Workout: Sunday 1/23/2011

15 GHD Sit Ups
10 Toes to Bar Slow and controlled
60 Seconds Ring Plank Holds
3 times.

Then.

10 Hang Snatches 95#/63#
10 Burpees
1 Rope Climb
50 Double Unders
3 times.

Post time for 2nd workout only.