TRAINING DAY 7

1a. Split Jerk 3-3-3-3-3-3 /120sec rr
1b. L pullups 6 x amrap /120sec rr
2a. Push Press 4 x 4-6 @ 12x2/120sec rr
2b. Toes to bar 4 x 15 /120sec rr
3. Db External Rotation 3 x 10-12 /30sec rr

Training Day 6 *%*$!

Part 1: 4 rounds
400m row @80%
20 unbroken chin ups
rest 3min

rest 10min

400m Row @ 80%
15 fast burpees
rest 3min

rest 8hr+

For time:
20-15-10-5
HSPU
Hang P Clean (#155/100)

Training Day 5

Zion National Park --on my shoulders...

1. Build to a heavy 3 reps in dead-lift quickly
2A. Power Clean 5 x 3-5 / 120rr
2B. Ring Dips 5 x amrap (-1) / 120rr
3. Ghd Raises 5 x 15 / 90rr

rest 20 minutes

"Annie"
50-40-30-20-10
Double Unders
Sit ups

Training Day 4

Hang on to the bar...unbroken. --Mike Hill "Gwen"

10 rounds of...
Right Arm then Left Arm with 55lb/30lb DB
DB Snatch x1
DD OHS x1
DB Split Jerk x1
DB Thruster x1
DB F. Squat x1

TRAINING DAY 3

1A. back sq 6 x 2-3 @40x0/ 240rr
1B. wt. chin up 1,1,1,1,1,1 / 240rr
2A. russian Step ups 4x 10-12 / 60rr
2B. kippng chin ups 4x 25 /60rr
3A. ghd Sit-ups (2 hands over head) 3 x25 @2121 / 120rr

*post loads

Training Day 2

3 x 30m accelerating sprints 90%
Start from push up position
walk back rr

rest 5 min

200m @ 90% x 4/3:15rr

rest 10min

200m @90% x4/3:15rr

*post HR score with 200m times

Training Day 1 -- 6 Weeks Out

3 Rounds for time...
800m Run @80%
rest 3min
800m Row @80%
rest 3min

*post times; try and match same time for running as for rowing.

Day 20 -Training NC/SC Triplet

5 rounds for time

6 Dead-lifts #155 (open hand before each lift)

12 box jumps 20"

15 foot rope climb

finished in 6:26

Day 19 -Training Day

Warm up: 60sec GHD static hold +250m row + 60sec GHD raises +250m row


1A. Clean Grip Dead-lift 3x4-6 @52x1 /120rr
1B. 14" Close Grip Bench 3.3.3 x 3 @40x1 /120rr
2A. KBS 30 unbroken x 3 /60rr
2B. Double Unders 30 unbroken x 3/ 60rr
C. Back Ext 3 x 10-12-- 41x1 /60rr

*post loads

Training Day 18 -April 1st 2010

Warm up with HSPU work: make sure shoulders are ready...
HSPU 3 x 6 double pad / 30rr
HSPU 3 x 4 single pad / 30rr
HSPU 3 x 2 / 90-120sec

1A. Back Squat 3 x 4-6rm / 20rr
1B. Walking Lunges 3 x 12 steps / 20rr
1C. ghd sit ups 3 x 24/ 180rr

2A. Wt. Chin Ups 3 x 5 /20rr
2B. CTB Chin ups 3 x 10 /20rr
2C. Kipping Chin ups 3 x 15 -chin over vertical plane /180rr

* post loads