Week 17 (Aug. 6-12)

15 08 2007

DAY 1 (Rest)

DAY 2 (Circut)

c– Off (getting back into town)

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

WO- Sprint “Lines” (Total 60m) + PLU (rings) x 3 + PPr (#35 Dbl KB’s) x 5, 10 rds

Time: The timer was in my pocket and buttons got pressed so the time got messed up. All I know was that it sucked the wind out of me;) Interestingly enough, once I got to the point that I could barely breath anymore and that was just how it was going to be the rest of the workout, I got faster. I powered thru my last 3 rounds better than the middle 3. And then I dropped like a rag doll that was soaked in water for a week:)

Notes: I don’t know what else to call it but “Lines”. We did it in gym, hockey, soccer, volleyball. You sprint to the first line, touch it, sprint back, sprint to the 2nd line, touch it, sprint back, etc. I set up the lines in the alley with chalk. I had 4 lines total: the start line, the 2nd line at 5m, the 3rd line at 10m, the 4th line at 15m. Total distance sprinted per round: 60m.

DAY 3 (Rest)

DAY 4 (Power)

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

WO- 1HSW (#35 KB) x 10/arm + BJ (24′ wall) x 10, 10 rds, R 1min/rdJump c

End: RT (#45 bar) x 5/side, 5rds

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

WO- 1HSW (#35 KB) x 10/arm + BJ (24′ wall) x 10, 10 rds, R 1min/rd

End: RT (#45 bar) x 5/side, 5rds

DAY 5 (Strength)

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

WO- PLU Ladder (rings) (1 PLU 1st min, 2 PLU 2nd min, etc.) Completed 6 min.

End: TGU (#26 KB) x 4/side, 5rds

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

WO- PLU Ladder (rings) (1 PLU 1st min, 2 PLU 2nd min, etc.) Completed 7 min.

End: TGU (#35 KB) x 4/side, 5rds

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

WO- PLU Ladder (rings) (1 PLU 1st min, 2 PLU 2nd min, etc.) Completed 4 min.

End: TGU (#9 KB) x 3/side, 5rds

DAY 6 (Rest)

DAY 7 (Rest)

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