Week of 28 Jul - 1 AUG

Monday, 28 July 2014

Three rounds for time:
Run 800 meters
32 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
18 Pull-ups

 

Tuesday, 29 July 2014

Squat / Bench press ladder
10 reps bench / 1 rep squat
9 reps bench / 2 reps squat
Etc....
1 rep bench / 10 reps squat

Shoot for no more than 25% under body weight (i.e. a 180 lb guy should be at no less than 135)  or a weight at which you can do either the 10 bench or 10 squats in one set.  You may not be able to do 9 or 8 in one set later but that is OK.

At 7 bench / 4 squat and then at 4 bench and 7 squat do Fronts squats and Incline bench (you may be a bit lighter, about 20% or 20lbs for every 100 you lift)

 

Wednesday, 30 July
Relay Run
- no rain
4 miles alternate laps outside,
Each do 10 burpees and 10 situps at the end of each mile
- Rain - up on the track

 

Thursday, 31 July 2014

A Classic: FRAN
21 - 15 - 9
Thrusters - 95
Pull-ups

 

Friday, 1 AUG
Buy in 1000m row or 800m run
3 rds (this part should be full throttle)
10 Power clean at 135 / 105
15 Sit ups
20 Air Squats
Buy out 1000m row or 800m run (the one you did not do)