5/24/13

Friday

A. Power Clean - build to heavy TnG triple

95, 135, 165, 185, 205, 225

B. Clean Pulls - 5 x 5 (use bands, work out of R3 Rack)

205 with thin blue bands

+

Run - 6 x 800m; rest 2min b/t

R1: 2:28

R2: 2:33

R3: 2:37

R4: 2:41

R5: 2:35

R6: 2:39

5/23/13

A. Banded Box Squats - 8 x 3 (light + fast; work in R3 Rack)

165 with green x5, add thin black for last 3

B. Depth Jumps - 5 x 5 (12" to 30" box)

Yup

C. Strict Pull-up - 2 x 20 for time; rest 2min

R1: UB in 0:42

R2: 12, 4, 3, 1 in 1:29

D. Strict Ring Dip - 2 x 20 for time; rest 2min

R1: UB in 0:30

R2: 12, 4, 2, 2 in 1:04

+

Airdyne - 8 x 20sec; rest 2:40, record cals

R1: 22

R2: 22

R3: 20

R4: 20

R5: 20

R6: 23

R7: 22

R8: 18

5/21/13

A1. Weighted Dip - 3,3,3,3,3 (use 80% of heavy single from Thursday 130516); rest 60sec

80

A2. Weighted Pull-up - 3,3,3,3,3 (use 80% of heavy single from Monday 130513); rest 2min

80

B1. CG Bench - 5,5,5,5 (use 75% of heavy single from Tuesday 130514); rest 60sec

225

B2. Pendlay Row - 5,5,5,5 (use 90% of heavy triple from Friday 130517); rest 2min

205

C. GHD Sit-up - 12,12,12

+

Row - 3 x 1000m @ 95-100%; rest 7min actively

R1: 3:14.3 (1:37.2 pace)

R2: 3:19.2 (1:39.6 pace)

R3: 3:24.6 (1:42.3 pace)

5/20/13

Clean up your equipment.

Monday 130520

A. Back Squat - work to heavy triple (no failed sets)

135, 185, 225, 245, 265, 285

B. Good Morning - work to heavy 5 (hold good position)

95, 115, 135

+

Prowler Push - 8 x 30m; rest 3min (these should be at bodyweight, sled weighs 70#)

190

R1: 0:16

R2: 0:15

R3: 0:16

R4: 0:15

R5: 0:17

R6: 0:17

R7: 0:19

R8: 0:20