REALITY CHECK

Thursday 1 July 2010

Rest Day

Wednesday 30 June 2010

STRENGTH: front squat 5-5-5-5-5
Post loads to comments

WORK CAPACITY: 5 rounds for time(RFT):
Row 500m
15 push press/push jerk(95/65)
Post time to comments

Tuesday 29 June 2010

SKILL: 50 knees to elbows

WORK CAPACITY: "Karen"
150 wall-ball time(20#@10ft/14#@8ft).
Post time to comment.

Monday 28 June 2010

STRENGTH: Back Squat 5-5-5-5-5. Post loads to comments.

WORK CAPACITY: "Lynne"
5 rounds for max reps of:
body-weight bench press
pullups
Post reps for each round to comments.

 

Sunday 28 June 2010

Rest Day

Sunday 27 June 2010

PREPARATION: forward lunge(5/side), inchworm(5)

CONDITIONING: Run 5k for time. Post time to comments.

Saturday 26 June 2010

SKILL: 50 ring dips

WORK CAPACITY- complete as many rounds as possible(AMRAP) in 12 minutes
of:
3 power cleans(155/100)
6 front squat
9 push-press/push jerk
Post number of rounds completed to comments.

Friday 25 June 2010

STRENGTH: "Tiger Total"
Snatch 1-1-1
Clean and Jerk 1-1-1
Combine heaviest successful lift from each movement and post to comments

WORK CAPACITY: Wattage row
Working on a :30 on,:30 off interval for 5 minutes row for average wattage. Post average wattage for each interval to comments.

Thursday 24 June 2010

REST DAY

Wednesday 23 June 2010

STRENGTH: power clean 5-5-5. Post loads to comments.

WORK CAPACITY- 5 rounds for time of:
30 kb swing (35/20)
25 kb sumo deadlift high-pull
20 weighted situp(kb)
Run 400m
Post time to comments.