row 500 m 2:00
+
10-1
Hang Power Clean - 85# UB
Ring Dips - Broke into small quick sets
+
row 500 m 1:50
10:55
Monday, June 25, 2012
SHE 6/23/12
AM
Swim 100 m IM warm up
+
dive in
swim 25 m free @ 95%
rest 30 sec x 3
+
1K swim time trial
+
100 m kick cool down
PM
A. Sumo DL - build to a tough single in a few sets and learn movement 235#
B. Good Mornings @ 3111; 3-5 x 5; rest 2 min
75, 85, 95, 105, 105#
C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec
100#(5), 105# (5)
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec
8,6,5,4,4,4,4,4
SHE 6/21/12
AM
15 min warm up - aerobic and light
(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)
+
20 reps at your pace
- dead hang to inverted - stick chest through and pause 1 sec at top, control lowering through scapulae
+
HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3
+
L sit in rings - accumulate 120 sec - shoulders down, neck tall!
+
10 min aerobic cool down
(1 min row, 1 min run x 5)
PM
2 sets of 3 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU's
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
25 m bear crawl
25 m farmers walk - 35# DB/h
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
row 100 m
5 burpees
(rest 3 min b/t each 3 min set)
Wednesday, June 20, 2012
SHE 6/20/12
AM
A. HB Back Squat @ 30X0; 8,6,4; rest 2 min
155# 170# 180#
B. 3 tough FS every minute for 12 minutes
155# x5 160#x3 165# x2 170# x2
C. PC x 1/SJ x 3 - tech work - rest 45 sec b/t sets - keep effort at 70% - 7 sets
125#
PM
6 hang power clean TnG moderate
25 DU's AFAP
rest 90 sec x 4
+
6 PP moderate TnG
AMRAP CTB Chin Ups
run 80 m @ 95%
rest 2 min x 4
+
6 tough swings Russian
AD 20 sec - go faster every 5 sec to sprint last 5 sec
rest 2:30 x 4
Tuesday, June 19, 2012
SHE - 6/19/12
Starting the OPT "SHE" journey today!
A1. Close grip bench press @30X0; 3-4 x3; rest 10sec
105# 115# 115#
A2. Standing press @21X0; 5-6 x3; rest 90sec
75# 80# 85#
A3. Mixed grip chin ups @21X0; 2-3 x3; rest 10sec
5# 10# 20#
A4. SA DB torso row @20X0; 5-7/arm x3; rest 90sec
45#
+
For time:
60 k2e
50 ring pushups
40 ghd situps
30 burpees
20 slam balls
10 farmers walk trips -25m each -1pd/h
15:03
A1. Close grip bench press @30X0; 3-4 x3; rest 10sec
105# 115# 115#
A2. Standing press @21X0; 5-6 x3; rest 90sec
75# 80# 85#
A3. Mixed grip chin ups @21X0; 2-3 x3; rest 10sec
5# 10# 20#
A4. SA DB torso row @20X0; 5-7/arm x3; rest 90sec
45#
+
For time:
60 k2e
50 ring pushups
40 ghd situps
30 burpees
20 slam balls
10 farmers walk trips -25m each -1pd/h
15:03
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