Archive for October, 2010
Run · 31 October 2010
8km cross-country run
Mixup · 30 October 2010
Level 0-1 For time:
 25 Walking lunge steps
 20 Pull-ups
 50 Box jumps, 20 inch box
 20 Double-unders
 25 Ring dips
 20 Knees to elbows
 30 Kettlebell swings, 24/16
 30 Sit-ups
 20 Hang squat cleans, 10/5kg dumbells
 25 Back extensions
 30 Wall ball shots, 7/5 3 Rope climb ascents * Level 2+ For time:
 25 [...]
Rest day · 29 October 2010
You know the dealy-o: Mobility then work.
DL & press · 28 October 2010
Level 0-1 (constant weight) Deadlift 3×5 Press 3×5 Level 2+ (Wendler 5-3-1) Deadlift 5, 3, Max Press 5, 3, Max
Kelly · 27 October 2010
The movements: – Run 400m – 30 Box Jumps – 30 Wall Balls Level 0 3 Rounds 20″ Box 7kg/5kg Wall ball Level 1 4 Rounds 20″ Box 9kg/7kg Wall Ball Level 2 + 5 Rounds 24″ Box 9kg/7kg Wall ball
S&C: PC, PJ, squat (again) · 26 October 2010
Level 0-1 Power clean 3×3 Push Jerk 3×3 Front Squat 5, 5, Max Level 2+ Clean 3, 3, 3, Max Split Jerk 3, 3, 3, Max Front Squat 5, 5, Max Add 2.5kg – 5kg more than last week
Rest day · 25 October 2010
Your call. Loosen up first then get some. Or maybe you really should rest.
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