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Thursday June 3, 2010 

Barbell Strength

Deadlift: No Dropping @ the Top and No bounce @ the bottom

WU sets: 2 sets of 5 reps 1 @ 75& 1 @80%

Work sets: 2x2@ 92%

Followed by: 10 RFT of Cindy

5 pull-ups

10 push-ups

15 squats

Endurance:Choose ONE of the following...

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use a trainer with steady tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

June 4, 2010

FreeStyle Friday

Bar Sequence:

Power Clean and Jerk 

Back squat

Beind the neck Split Jerk

WOD:

5x Bar Seq.

10 KTE

4x Bar Seq.

20 Sit-up

3x Bar Seq.

30 KTE

2x Bar Seq.

40 Sit-ups

1x Bar Seq.

50 KTE

Endurance: All Sports

20x10sec ALL OUT EFFORT

Recover 30 sec 

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