Wednesday 29-Feb-12, LSRF

3 rounds:

run death loop(800m)
25 x burpees
50 x butterfly sit-ups
75 x double unders

Tuesday 28-Feb-12, LSRF

5 x 3 seated press (125)

DB bench alternating (70) 3 x 20
butterfly kipping pull-ups 3 x 20

wide push-ups 3 x 20
shrugs (185) 3 x 20

Monday 27-Feb-12, LSRF

8 x 3 DL (215) fat bar with chains

3 x 20 plate swings w/rotation
2 x 15 back ext.

10 rounds:

12 x jumping lunges
10 x DB (35) thrusters

Saturday 15-Feb-12, Huntsville st. park

17mi. trail run

Friday 24-Feb-12, LSRF

5 x 3 (185) low box squat

1 x prowler 50 yrd. (high bar 3 x 45 plates)

3 x 10 (135) O.H squat

Thursday 23-Feb-12, LSRF

Hang cleans 6 x 3 (155)

fat grip DB (80) rows 3 x10
close grip swedish bar press (95) 3 x 10

60 chin-ups
100 push-ups
35 box H.S.P.U

Wednesday 22-Feb-12, LSRF

4 rounds:

run 400m
jump rope x 200
20 x S.D.L.H.P KB (70)
row 300m
20 x KB swings (70)

Tuesday 21-Feb-12, LSRF

Rev. Band Bench x 1rm (275)

A1.Strict pull up 3 x 12

A2.K.B.O.H press 3 x 10

B1.B.B. upright row 3x15

B2.Dips 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20

Sunday 19-Feb-12, Kananaskis

Misc. ice climbing
w/ Kate/Holly

Saturday 18-Feb-12, Canmore

Coire Dubh Integral climb

Tuesday 14-Feb-12

5 x 3 press (125)

3 x 10 BB bent row (135)
3 x 10 DB (60, 70) DB one arm press

3 x 10 neutral grip pull-ups
3 x 15 dips

Monday 13-Feb-12, LSRF

chain DL (275 + chains) 12 x 2

elev. split lunge 3 x 10 ea. leg

AMRAP ea. 5 min. (14 rounds total)

burpees x 5
KB (70) swings x15

rest 2min.

box jumps x 8
DB (60) goblet squats x 10

rest 2min.

KB swings (American)(70) x 10
Du's x 30

Sunday 12-Feb-12, Huntsville st. park

13mi. run

Saturday 11-Feb-12, Bear creek

Metro Dash (lame)

Friday 10-Feb-12, LSRF

1 rep. max front squat (275)

3 x 10 elev. DL (185, 275, 275)

3 x 10 hanging bar squats
3 x 20 DB step ups

glute bridges

Thursday 9-Feb-12, LSRF

K.B. walking O.H. Press 3 x 20

A1.Inverted row 3 x 15

A2.Renegade row3x12

AMRAP in 20 min of: (9)

HSPU x 5

K.B.H.P. snatch x 10

Hand release Push up x 15

Wednesday 8-Feb-12 cf N. Houston

1 rep max. split jerk (210)

Fran (6:55)

Tuesday 7-Feb-12, LSRF

1 rep max bench (215)

3 x 10 swiss bar press (95)
3 x 20 ea. arm DB (50) bent row

3 x 10 weighted push-ups
3 x 10 wide grip chin-ups

tri and bi
handstand walk practice

Sunday 4-Feb-12, GoRuck challenge

http://goruckchallenge.com/

13 hrs.

Saturday 4-Feb-12, LSRF

8 x 185 clean and Jerk

Friday 3-Feb-12, LSRF

Sumo D.L. x 1rm (415)

A1.O.H.B.B. lunge 3 x 10 (135, 135, 155)

A2.RDL 3 x 15

B1.Belt squat 3 x 20

B2.GHR 3 x 15

Thursday 2-Feb-12, LSRF

Suspended K.B. Bench press 3 x 20

A1.Chin up 3 x 15

A2.Fall through

Push up 3 x 20

3 rounds for time of:

K.B. snatch x 20 right

K.B. snatch x 20 left

Dips x 30

After 3 rounds, end with Burpees x 25

Wednesday 1-Feb-12, LSRF

run 5k

TABATA 8 min.
burpees
sit-ups

150 du's

Tuesday 31-Jan-12, LSRF

Seated press x 1rm (145)

A1.Pull up or Bar muscle up 3 x 10/8

A2.K.B. bench press 3x10

B1.Band pull aparts 3 x 50

B2.B.B. push press 3 x 10

C1.Tricep work 3 x 10

C2.Ab work 3 x 10

Monday 30-Jan-12, LSRF

Sumo D.L. from a deficit 8 x 3 (275)

O.H. squat 3 x 8 (135)

For time: 21:53

Death loop x 1

K.B. swing x 50

Box jump x 50

Run x 400m

Box jump x 50

K.B. swing x 50

Death loop x 1