Monday 17 May 2010

Workout:
Row/ Ride 10 min @ easy pace
Throw Med Balls
Then:
Deadlift
10x 135#
8x 185#
5x 225#
Work up to 80-85%
Then:
10x2 DL @ 80-85%
Rest 1 min between sets (strict)
Then:
5x Jerk @ 80% +
3 min Row/Ride/Ski 15-sec hard/ 15-sec easy +
2 min rest
Then:
10x Jerk @ 65-70% +
2 min Row/Ride/Ski 15-sec hard/ 15-sec easy +
2 min rest
Then:
20x Jerk @ <50% +
1 min all-out Row/Ride/Ski +
20x Jerk @ <50% +
2 min rest
Two sets, i.e. 80 total Jerks Then:
Cool down ...

Friday 14 May 2010

Workout:
1)
Barbell Cluster:
3x Clean +
3x Front Squat +
2x Jerk +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee
Every 90 seconds for 10 minutes (7 rounds)
The faster you do the work the more rest you get
The faster you do the work the more rest you need
The faster you do the work the deeper the hole you dig

2)
Dumbbell Cluster:
3x Hi-Pull (from floor) +
3x Front Squat Push Press +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee/ Rope Pull
Every 90 seconds for 10 minutes (7 rounds)
2x 30# DBs minimum load

3)
KB Cluster:
3x Two-hand KB Clean & Jerk +
3x Goblet Squat (KBs in Rack position) +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee/ Rope Pull
Every 90 seconds for 10 minutes (7 rounds)
2x 30# KBs or 1x 70# KB minimum load

Tuesday 11 May 2010

Workout:
Row/ride 10 min @ easy pace
Then:
KB Swing
3x10 @ each weight: 44#, 53#, 60# (90 total)
Then:
2x10 One-hand KB C&J (5 each side) @ 36# - 44#
Then:
3x Hang Clean + 7x Jerk @ 70% Jerk 1RM +
2 min Ski (>500m) or Row (>550m) or Rope Pull/Sprint +
2 min rest
Three sets
Then:
5-min Intermission (includes last 2-min rest period)
Then:
6x Heavy Lunge (3 each side) +
1 min Ski or Row or AirDyne "HARD" +
2 min rest
Three sets
Then, after some rest:
15m Farmer Carry +
15m KB Bear Crawl +
15m Overhead Carry
Use 2x 44# KB
Four sets, rest some between sets
Then:
Cool down