Happy Rest Day!
Rayne
7/10/09 Friday
Warm up!
Main Set:
L3:
- 5x5 Front Squat
- 5x5 Press
- 5x5 Dead Lift
L2:
- 3x5 Front Squat
- 3x5 Press
- 3x5 Dead Lift
L1:
- 3x3 Front Squat
- 3x3 Press
- 1x5 Dead Lift
Train Hard!
Rayne
Main Set:
L3:
- 5x5 Front Squat
- 5x5 Press
- 5x5 Dead Lift
L2:
- 3x5 Front Squat
- 3x5 Press
- 3x5 Dead Lift
L1:
- 3x3 Front Squat
- 3x3 Press
- 1x5 Dead Lift
Train Hard!
Rayne
7/9/09 Thursday
Warm up!
Main Set:
L3:
- 30 Clean and Jerks for time (Moderate weight)
Then... 3 x Max set of Push ups and Sit ups
L2:
- 20 Clean and Jerks for time (Moderate weight)
Then... 3 x Max set of Push ups and Sit ups
L1:
- 10 Clean and Jerks for time (Light weight)
Then... 2 x Max set of Push ups and Sit ups
Train Hard
Rayne
Main Set:
L3:
- 30 Clean and Jerks for time (Moderate weight)
Then... 3 x Max set of Push ups and Sit ups
L2:
- 20 Clean and Jerks for time (Moderate weight)
Then... 3 x Max set of Push ups and Sit ups
L1:
- 10 Clean and Jerks for time (Light weight)
Then... 2 x Max set of Push ups and Sit ups
Train Hard
Rayne
7/7/09 Tuesday
Warm up!
Main Set:
L3: As Many Rounds As possible in 20min
40 yrd tire pull
20 push ups
20 Kettle Bell Swings
L2: AMRAP 10min
40 yrd tire pull
20 push ups
20 Kettle Bell Swings
L1: Amrap 5min
20 yrd tire pull
10 push ups
10 Kettle Bell Swings
Simulated ceiling pull w/ oly Bar.
Train Hard!
Rayne
Main Set:
L3: As Many Rounds As possible in 20min
40 yrd tire pull
20 push ups
20 Kettle Bell Swings
L2: AMRAP 10min
40 yrd tire pull
20 push ups
20 Kettle Bell Swings
L1: Amrap 5min
20 yrd tire pull
10 push ups
10 Kettle Bell Swings
Simulated ceiling pull w/ oly Bar.
Train Hard!
Rayne
July 6th Monday
Warm up!
Main Set: KettleBell Snatch Intervals
L3: 80 rounds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round
L2: 40 rounds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round
L1: 20 rnds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round
Train Hard!
Rayne
Main Set: KettleBell Snatch Intervals
L3: 80 rounds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round
L2: 40 rounds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round
L1: 20 rnds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round
Train Hard!
Rayne
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