Saturday 30-July-11

run 3.5 mi.

Friday 29-July-11, CFNH

2 rounds:

row 800m
run 600m
20 x skin the cat
10 x atomic situps w/roll
200m run w/ jump rope
20 x v up rolls

Thursday 28-July-11, LSRF

10 x 2 band bench (105)

3 x 10 wide grip bench (155)
seated bent row DB (20)

1,2,3,4....10
KB (53) clean and press
chin-ups

Wednesday 27-July-11, LSRF

3 rounds:

200m, 400m, Death loop
10 x bridge push-ups
10 x burpees
20 x box jumps
20 cal. bike
30 cal. row
30 x speed skaters

Tuesday 26-July-11, LSRF

1 rep max seated press (145)

KB (53) bench 3 x 10
inv. row 3 x 12

DB (50) incl. bench 3 x 10
BB bent row (185) 3 x 6

Monday 25-July-11, LSRF

8 x 1 box squat jumps

3 x 6 box squat (12" box) (155)

2 x 10 GHR

For time: 13:44
4 rounds:

20 x weighted overhead lunge (45)
50 x double unders
20 x Russian KB swings (70)

Sunday 23-July-11, home

3 mi run

Saturday 23-July-11, LSRF

Olympic lifting class (power and hang clean)

For time: 16:58

10 x hang clean (115)
20 x t2b
10 x hang clean
run 200m
10 x hang clean
20 x pull-ups
10 x hang clean
20 x box hand stand push-ups

Thursday 21-July-11, LSRF

Bench press 3 x 20 (135, 135, 125)

A1. DB hang snatch 3 x 5 ea. arm (45)

A2. DB seated clean and press 3 x 6 (30)

AMRAP in 10 min: 20:10

Burpee box jump x 5

C2B pull up x 7

Push press x 9

Wednesday 20-July-11, LSRF

4 rounds:

run death loop (875m)
100 DU's

Tuesday 19-July-11, LSRF

Max band bench press (150)

A1. C2B pull-ups 3 x 15
A2. fall through push-ups 3 x 20

B1. BB standing row 3 x 15
B2. Dips 3 x 15

tri work

Monday 18-July-11, LSRF

Band DL (155) 8 x 2

Romania split squat w/bar 3 x 8ea. leg
GHR 3 x 10

for time (20:10)
3 rounds:
DB (50) thrusters x 20
box jumps x 20
run 200m

Saturday 16-July-11, LSRF

3 mi. run

OLY lifting class (press jerk)

5 rounds:
10 x pull-ups
10 x burpees
deathloop

Thursday 14-July-11, LSRF

Seesaw KB press 3 x 40 (35lb.)

A1. BB bent row 3 x 15

A2. DB floor press 3 x 12

10 Rounds for time:

Chin up x 10

Push up x 10

Wednesday 13-July-11, LSRF

Lateral burpee x 10 x 20 x 30

Kneeling jump x 10 x 20 x 30

OH pass through x 10 x 20 x 30

Box jump x 10 x 20 x 30

Bridge push up x 10 x 20 x 30

Monday 11-July-11, LSRF

3 x 400m sprints

3 x 10 GHD
3 x 8 ea. leg pistols

AMRAP 10min. (9)

10 x KB (53) swings
15 x air squats
20 DU's

Saturday 9-July-11, Huntsville, LSRF

6.5 mi trail run

3 x 15 ea. arm KB (53) snatch
3 x 10 DB (30) curl and press

1500m row
200 DU's

Friday 8-July-11, LSRF

Deadlift (335)

400m lunges

3 x 10 GHD
3 x 10 elevated KBDL (88)

Wednesday 6-July-11, LSRF

3 rounds:
3 x 5 burpees, 30 MC

3 rounds:
run death loop
row 500m
bike 40 cal.

Tuesday 5-July-11, LSRF

Press 1 rep max (150)

Dips 3 x 20
High pull snatch 3 x 10

DB bench 1 arm 3 x 12 (60)

Thursday 29-June-11, LSRF

wide grip bench
BB inverted row
DB row

30, 20, 10

Pull-ups
push-ups
run 200m