Week 29 (Oct 29 – Nov. 4)

3 11 2007

 

DAY 1 (Strength)

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

WO- DL (#135) x 5, (#165) x 3, (#175) x 3, (#185) x 3

Dbl KB Pr (#35’s) x 5, 5rds R 45 sec/rd

End: WM (#35 KB) x 3, 4 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- DL (#135) x 5, (#165) x 3, (#175) x 3, (#185) x 3

Dbl KB Pr (#35’s) x 5, 5rds R 45 sec/rd

End: WM (#35 KB) x 3, 4 rds

Note: Do a rd of deadlift back to back with a round of presses. Rest and do it again with the next weight. We end up doing a last rd of Presses without DL.

Day 2 (Rest/Circut)

c – Off

s – WU-SJ + 2HSW (#35 KB) x 20

WO- Run 400 m + 2HSW (#35 KB) x 30, 5 rds Time: 15:59

Day 3 (Circut/Rest)

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

WO- Run 400 m + 2HSW (#35 KB) x 30, 5 rds Time: 21:23

s – Off

DAY 4 (Rest)

DAY 5 (Interval)

c & s– WU-SJ + 2HSW (#35 KB) x 20

WO- Renegade Man Makers: Holding onto the handles of the Kettle bells (KB’s on the ground) do a push-up, the Renegade Rows (doing a row in the push-up position, with the stabilizing hand holding onto the handle of the KB, while the other gets brought up to your side and returned) each arm, jump to your feet (still holding onto the KB’s) and clean the KB’s, then press the Kb’s one at a time and return to the push-up position. This is one rep:)

Renegade Man Makers (#35 KB’s) x 3, 5 rds Switch off with partner and go to completion.

End: SU’s with #35 Kb overhead x 10, 2 rds

Note: We felt strong working thru this and are psyched for Sunday.

DAY 6 (Rest)

DAY 7 (300)

This is the day of “300” test. Check next couple posts for results.

Abbrev.

Advertisements

Actions

Information

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




%d bloggers like this: