Wednesday, February 22, 2012 at 03:27PM morning:
2 mile tempo run
afternoon:
elevated hspu (2.5 in.)
5 every 30 sec. x 3
5 every 45 sec. x 3
5 every 60 sec. x 3
- rest 5 min. -
alternating 30 sec. intervals:
double unders / rope slams
20/20 - 15/25 - 10/30
the above sequence represents 3 minutes of work time, with each minute split into two 30 second segements; repeat for a total of 6 iterations or 18 minutes.
Tuesday, February 21, 2012 at 07:48PM afternoon:
clean & jerk
min. 1: 175# x 4
min. 3: 185# x 3
min. 5: 205# x 2
min. 7: 225# x 1
clean
min. 9-11: 225# x 3
- rest 10 min. -
every 30 seconds for 5 minutes:
24kg kbs (a) x 10
strict ring-dips x 5
movements invert on each interval; (i.e. first interval finishes with ring-dip, second interval begins with ring-dips; repetition value remains the same)
- rest 3 min. -
2000m row
evening:
snatch triples
135#; 155#; 175#; 185#
Monday, February 20, 2012 at 08:31PM min. 1-3:
3-6-3
405# d-lift
6-12-6
24" box jumps
min. 4: double unders x 60
minutes 5-7:
6-9-6
135# thrusters
strict pull-ups
min. 8: ball slams x 30
minutes 9-11:
9-12-9
135# hang clean
muscle-ups x 5
min. 12: double unders x 60
on min. 13:
12-15-12
burpees
rope slams x 20
Thursday, February 16, 2012 at 09:15PM in 2 minutes:
row 500m
in 2 minutes:
100# hang clean x 5
25" box jump x 10
double unders x 20
continue until row time exceeds 2 minutes
