Week 11 (June 25- July 1)

2 07 2007

DAY 1 (Circut)

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

WO- Run 400 m + 4 PLU (rings), 4rds Time: 10:40

End: FW (#65) x 5, 5 rds

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

WO- Run 400 m + 6 PLU (rings), 4rds Time: 9:11

End: FW (#65) x 5, 5 rds

DAY 2 (Power)

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

WO- DL (#95) x 4 + BJ (24″) x 10, 4rds, 1 min R/rdDL s

End: TGU (#26 KB) x 2/side, 4 rds

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

WO- DL (#95) x 4 + BJ (24″) x 15, 4rds, 1 min R/rd
End: TGU (#35 KB) x 3/side, 4 rds

DAY 3 (Rest)

DAY 4 (Interval)

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

WO- “Do it All Again” Tabata, rotating thru each exercise per 20 sec of work: PLU (rings) + TDR + HKT + PSU. Do this sequence, twice in a row. R 2 min, do it all again:), do 3rds total.

Note: We are now at 4 min/rd, which is one full Tabata sequenc/rd. The goal is to work up to doing the equivalent of 4 full Tabata sequnces (16 min total) in a row, with these exercises. Then and only then, will we even bother counting our scores.
DAY 5 (Strength)

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

WO- DL (#105) x 5 + MilPR (#35 KB) x 3, 2 min R/rd, 4 rds

End: RT (#50) x 5/side, 5 rds

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

WO- DL (#105) x 5 + MilPR (#35 + #9 KB) x 4, 2 min R/rd, 4 rds
End: RT (#50) x 5/side, 5 rds

DAY 6 (Rest)

DAY 7 (Circut)

s-WU-SJ

WO- Tabata Burpee’s, Score: 5

End: KTE x 5, 5 rds

Note: No hike today, was out of town travelling.

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