Workout of The Day: May 2011

Tuesday, May 31, 2011

I. Bench press 3x5 sets

II. 12 min/on the minute + 1:

Floor to overhead (95/65)

I. Standing press 3x5

II. AMRAP/7 min:

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

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

I. Bench Press 5x5

II. 2 rounds:

25 dips
Run 200m
25 pushups
Run 200m

I. Squat 5x5

II. 3 rounds:

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

I. Standing press 5x5

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

I. M.E. Deadlift

II. 3 rounds:

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

I. M.E. Bench press

II. 5 rounds:

-7 thrusters (95/65)
-7 pullups

I. M.E. Squat

II. 15 min/AMRAP:

-20 KB swings
-200m run

Workout option 2:

Post marathon stretch workout

I. M.E. floor to overhead

II. 10 min/AMRAP:

-1o deadlifts 135/95
-10 pushups