Week 7 (May 28-June 03)

12 06 2007

DAY 1 (Strength)

c-WU-SJ + 2HSW (#26 KB) x 20

WO- 1L DL (#26 KB) + MilPr (#26 KB), 3 rds, rd 1: 4 reps each leg/arm, rd 2: 5 reps each leg/arm, rd 3: 6 reps each leg/arm, 2min R/rd

End: JSU x 5, 5rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO- 1L DL (#35 KB) + MilPr (#35 KB + #9 KB), 3 rds, rd 1: 4 reps each leg/arm, rd 2: 5 reps each leg/arm, rd 3: 6 reps each leg, 5 reps each arm, 2min R/rd

End: JSU x 5, 5rds

DAY 2 (Circut)

c-WU-SJ + 2HSW (#26 KB) x 20

WO- Run 400m + 3 PLU (rings), 5 rds Time: 13:42

End: WM (#26 KB) x 5, 5rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO- Run 400m + 5 PLU (rings), 5 rds Time: 11:50

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

DAY 3 (Rest)

DAY 4 (Interval)

c-WU-SJ + 2HSW (#26 KB) x 20

WO- Row for 2 min, switch off with partner, 5 rds Score: 44s row
End: TGU (#26 KB) x 2/arm, 5rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO- Row for 2 min, switch off with partner, 5 rds Score: 56

End: TGU (#35 KB) x 3/arm, 5rds

Note: We were running a little behind this morning so we threw in the TGU’s in between rowing, which gave us about a min of rest/rd as opposed to two.

DAY 5 (Power)

c-WU-SJ + 2HSW (#26 KB) x 20

WO- 21″ BJ x 12 + Dbl KB CL (#35’s) x 5, 5 rds Time: 9:51

End: HKT x 30 sec, 4 rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO- 21″ BJ x 20 + Dbl KB C&J (#35’s) x 10, 5 rds Time: 11:47

End: HKT x 40 sec, 4 rds

Note: The work your forearms do performing CL’s or C&J’s is quite decieving. Doing HKT afterwards can be…..a little tough. Just something to keep in mind.

DAY 6 (Rest)

DAY 7 (Endurance)

c & s – Hike, BCMC, made it up in 1 hr 17 min, total time spent hiking: 2.5 hrs

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