Archive for August, 2010
Three rounds · 24 August 2010
Level 0 3 rounds: – 12 deadlifts, 50% bwt – 25 single unders – row 500m Level 1 3 rounds: – 12 deadlifts, 75% bwt – 35 single unders – row 750m Level 2 3 rounds: – 12 deadlifts, bwt – 40 double unders – row 750m Level 3+ 3 rounds: – 12 deadlifts, 150% [...]
Clean & Jerk · 23 August 2010
Level 0 Clean and jerk technique Level 1 5×3 clean and jerk Level 2+ 3×3 squat clean 3×3 split jerk 3×2 clean and jerk
Rest day · 22 August 2010
It’s Sunday. Just take a break. Chill out. Do something fun.
Deadlifts and L-sits · 21 August 2010
All levels Deadlift: 3, 2, 1, 1, 1, 1, 1 Level 0 & 1 5x max. parallette L-sit (on the minute) Level 2+ 5x max. ring L-sit (on the minute)
Cindy · 20 August 2010
“Cindy” AMRAP in 20min: – 5 pull-ups – 10 push-ups – 15 squats Level 0 Scale to 12 minutes, jumping pull-ups, knee push-ups (if reqd.) Level 1 Scale to 15 minutes Level 2 As Rx”d Level 3+ Wear a 10kg vest
Snatch and Run · 19 August 2010
Level 0 20-15-10: – One-arm dumbbell (DB) power snatch, 10kg/5kg, (each side) Run the gasser after each round Level 1 20-15-10: – One-arm dumbbell (DB) power snatch, 20kg/10kg, (each side) Run the gasser after each round Level 2 20-15-10: – Squat snatch, 50% bwt Run the gasser after each round Level 3 20-15-10: – Squat [...]
Rest day · 18 August 2010
Take some time to stretch and reconsider your training goals.
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