Thursday, August 28, 2014

8/27/2014


AM
45:00 @ easy pace:
1000m row
25 AirDyne calories
50m tough sled drag indoors

PM
A. Power clean, build quickly to a touch-and-go 2RM
+
8 sets for times:
20 double-unders
10 Russian kettlebell swings, 70
10 burpees
:75 rest
+
3 rounds not for time:
5-7 weighted glute-ham raises, 30X0
12 ab wheel roll-outs
15 moderate reverse hypers

AM
complete with 110# on sled

PM
A. 190
+
1:01
1:03
1:00
1:02
1:00
1:02
1:03
1:03
+
complete

8/26/2014


AM
50:00 AirDyne @ Z1, off bike every 10:00 for 10 fast burpees + 10 wall balls @ 20 to 10

PM
A. Squat snatch, 7 x 1 @ 130; begin a set every :60
B1. Back squat, 9-6-3 @ 80%, 20X0 - stick to the tempo; :30 rest
B2. Rope climbs, 3 x 2 as fast as possible; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :30; :30 rest
C2. 1-arm DB row, 3 x 3-4, 20X0; :30 between arms, :30 rest
C3. DB walking lunge steps, 3 x 12 total heavy; :30 rest
+
3 sets:
:35 AirDyne @ 97%
5:00 rest

AM
complete

PM
A. complete
B1. 165-185-205
B2. complete
C1. 16-14-14
C2. 65-70-75(3)
C3. complete with 50# DBs
+
complete

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