Archive for November, 2010

Rest Day · 30 November 2010

Rest

Diane · 29 November 2010

Diane 21-15-9 – Deadlift – Handstand push-ups (HSPU) Level 0: – Deadlift up to bodyweight – Push-ups or pike push-ups Level 1: – Deadlift up to 80kg – HSPU to Abmat Level 2+ (as RX’d): – Deadlift at 100kg – HSPU

Run · 28 November 2010

5km Run

Back Squat · 27 November 2010

Back Squat Level 0: 5×5 Level 1: 5×3 Level 2+: 1,1,1,1,1

Rest Day · 26 November 2010

Stretch Recover SMR

“Helton” · 25 November 2010

Three rounds of: – Run 800 metres – 30 DB (hang) squat cleans – 30 Burpees Level 0: – DB (hang) power cleans, 5-10kg – Scale to 20 Burpees Level 1: – DB (hang) squat cleans 15-20kg Level 2+ (as RX’d): – DB (hang) squat cleans 20kg

“The D’s” · 24 November 2010

Five rounds: – Deadlift, 3 – Double unders, 50 Level 0: Deadlifts at 80kg/60kg Level 1: Deadlifts at 100kg/80kg Level 2+: Deadlifts at 125kg/100kg If you can’t do double unders, do 100 singles and 25 box jumps (60/45cm) as a substitute. Practice your double unders!