Week 3 (Apr. 30-May 6)

28 05 2007

DAY 1 (Circut)

c– WU-SJ + 2HSW (#26 KB) x 18

WO – (3/4) Tabata Sumo DL High Pull (#26 KB) Score: 10

End: JSU 5 x 3rds

s– WU-SJ + 2HSW (#35 KB) x 18

WO – (3/4) Tabata Sumo DL High Pull (#35 KB) Score: 13

End: JSU 5 x 3rds

Notes: We didn’t have a Rowing machine at the time, so we did Sumo Deadlift Highpulls, which is a common alternative to rowing.

DAY 2 (Strength)

c– WU-SJ + 2HSW (#26 KB) x 18

WO – OHS (#45 Bar) x 3, R 1min, x 3, R 1min, x Max (15) R 2min + PLU Ladder Variation (start timer, within 1st minute do 1 PLU, in the 2nd min do 2 PLU, 3rd min 3 PLU, etc. Your score is the number of minutes you get up to)         Score: 4 min

End: Planks (F,L,R) , 20 sec hold each x 3dscn0906.jpg

s– WU-SJ + 2HSW (#35 KB) x 18

WO – OHS (#45 Bar) x 3, R 1min, x 3, R 1min, x Max (12) R 2min + PLU Ladder Variation (start timer, within 1st minute do 1 PLU, in the 2nd min do 2 PLU, 3rd min 3 PLU, etc. Your score is the number of minutes you get up to)                    Score: 6 min

End: Planks (F,L,R) , 40 sec hold each x 3

DAY 3 (Rest)

Day 4 (Circut)

c– WU-SJ + 2HSW (#26 KB) x 20

WO – Sprint 30m x 4 (2 forward, 2 backward) + 8 PSU, 4 rds Time: 7:48

End: HKT, 20 sec hold x 4

s– WU-SJ + 2HSW (#35 KB) x 20

WO – Sprint 30m x 4 (2 forward, 2 backward) + 10 PSU (rings), 4 rds Time: 9:43

End: HKT, 30 sec hold x 4

Notes: Ok, something to remember, doing push-ups on the rings is a little different than your standard push-ups. In fact, it’s 3 -1 (Standard-Rings). I’d not kept this in mind when setting up this workout. Yes I finished them, but felt them for the next 5 days:) A little too much, too soon.

DAY 5 (Power)

c– WU-SJ + 2HSW (#26 KB) x 20

WO – SQ (#45 Bar) x 5, 10 rds, 1min R between each rds.

End: WM (#9 KB) x 3, 5rds

s– WU-SJ + 2HSW (#35 KB) x 20

WO – SQ (#45 Bar) x 5, 10 rds, 1min R between each rds.

End: WM (#35 KB) x 3, 5rds

DAY 6 (Rest)

DAY 7 (Endurance)

c & s – Hike, BCMC (3/4 of the way), 2.5 hrs total time spent hiking.

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