Tuesday, May 31, 2011

Monday 06/06/2011

I. Bench press 3x5 sets

II. 12 min/on the minute + 1:

Floor to overhead (95/65)

Friday 06/03/2011

I. Standing press 3x5

II. AMRAP/7 min:

(5 deadlifts + 5 hang cleans + 5 thrusters)95/65
Run 800m

Thursday, May 19, 2011

Wednesday 06/01/2011

I. Power snatch 5x5

II.

10 lateral jumps
10 pushups
10 lateral jumps
09 pushups
10 lateral jumps
08 pushups...
10 lateral jumps
01 pushup

Friday 05/27/2011

I. Bench Press 5x5

II. 2 rounds:

25 dips
Run 200m
25 pushups
Run 200m

Wednesday 05/25/2011

I. Squat 5x5

II. 3 rounds:

12 DB lunges (L + R = 1)
20 K2E

Monday 05/23/2011

I. Standing press 5x5

II. 12 min/AMRAP:
-05 pushups
-15 box jumps
-20 situps

Tuesday, May 17, 2011

Friday 05/20/2011

I. M.E. Deadlift

II. 3 rounds:

-(pushup/DB row/pushup/DB row/DB thruster)x7
-run 400m

Monday, May 9, 2011

Wednesday 05/18/2011

I. M.E. Bench press

II. 5 rounds:

-7 thrusters (95/65)
-7 pullups

Monday 05/16/2011

I. M.E. Squat

II. 15 min/AMRAP:

-20 KB swings
-200m run

Workout option 2:

Post marathon stretch workout

Wednesday 05/11/2011

I. M.E. floor to overhead

II. 10 min/AMRAP:

-1o deadlifts 135/95
-10 pushups