Archive for June, 2010
Deads & HSPUs · 16 June 2010
Deadlift 3@70%, 3@80%, max@90% 3x max. rep. handstand push-up* (or pike push-up) * use the wall or bands to assist the movement.
Rest day · 15 June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery. If not, catch up on a WOD from the previous 7 days. Or work on a single technique that needs work. If you are training tomorrow avoid deadlifts.
Fran · 14 June 2010
“Fran” 21-15-9: Thrusters, 43kg/30kg Pull-ups
400s · 13 June 2010
4 x 800m run 1:2 work/rest ratio
Back squat, then max. pull-ups · 12 June 2010
Back Squat 5@65%, 5@75%, max@85% 3 x max. rep. pull-ups Rest as required (time permitting)
Rest day · 11 June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery. If not, catch up on a WOD from the previous 7 days. Or work on a single technique that needs work. If you are training tomorrow avoid back squats.
Press, plus · 10 June 2010
Press 5@65%, 5@75%, max@85% Five rounds (for time): Bulgarian (single leg) deadlift, 5 (left), 16kg/12kg Push-ups, 5 Bulgarian (single leg) deadlift, 5 (right), 16kg/12kg Push-ups, 5
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