Week 20 (Aug. 27 – Sept. 2)

11 09 2007

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 4, R 45sec, Alternating ReRo x 4/arm, R 45sec, 5 rds

Dbl WM (#26 KB up top, #9 KB down low) x 3/side, 3 rds, R 1 min/rd

DL (#125) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

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

WO- Dbl KB MilPr (#35’s) x 5, R 45sec, Alternating ReRo x 5/arm, R 45sec, 5 rds

Dbl WM (#35 KB up top, #35 KB down low) x 3/side, 3 rds, R 1 min/rd

DL (#125) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

c&s – Rowing Machine: 5 min WU, Tabata Rowing

Note: Normally doing the “5×5” program, you take 1-2 min rest after every set of exercise. Eg: you’d do your Dbl MilPr then take 1-2min rest, do your Alternating ReRo then take a 1-2min break and repeat until your finished all 5 rds. That made our workouts much longer than either of us had. So we were doing the two exercises back to back and then taking a 1 min break. With the increase in work load, we knew we were going to need to take a bit more time to rest, so we upped it to 1 min 30 sec. But instead of taking it all at the end of each rd, we’ve split it up and take 45 sec after each exercise. This has given us enough recovery time to do the required increased load with good form. It’s also kept our workouts down to 45 min.

DAY 2 (Rest)

DAY 3 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 4, R 45sec, Dbl BOR x 4, R 45sec, 5 rds

TGU (#26 KB) x 3/side, 3 rds, R 1 min/rds sq

Dbl KB FSQ (#35’s) x 5, R 45sec, KB SN (#26) x 5/side, R 45sec, 5 rds

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

WO- Dbl KB FlPr (#35’s) x 5, R 45sec, Dbl BOR x 5, R 45sec, 5 rds

TGU (#35) KB x 3/side, 3 rds, R 1 min/rd

Dbl KB FSQ (#35’s) x 5, R 45sec, Dbl KB SN (#35’s) x 5, R 45sec, 5 rds

c -Rowing Machine: 5 min WU, then pick up to a steady pace for 12 min, cool down. s-sick

DAY 4 (Power)
c – Rowing Machine: 5min WU, 30 sec sprint + 2min steady pace, 5 rds. s-sick

DAY 5 (Rest)

c-off                                                                                                                                                   s-sick

DAY 6 (Rest)

DAY 7 (Rest)

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