Main Set: Power
L3: 10 rnds rest 1-2min between rnds
- 3 Power Cleans
- 3 Depth Jumps
L2: 5 rnds
- 3 Power Cleans
- 3 Depth Jumps
L1: 5 rnds
- 3 power cleans
- 3 high box Jumps
Rayne
1/9/9 Saturday
Warm up!
Main Set: Power
L3: 10 rnds rest 1-2min between rnds
- 3 Power Cleans
- 3 Depth Jumps
L2: 5 rnds
- 3 Power Cleans
- 3 Depth Jumps
L1: 5 rnds
- 3 power cleans
- 3 high box Jumps
Train Hard!
Rayne
Main Set: Power
L3: 10 rnds rest 1-2min between rnds
- 3 Power Cleans
- 3 Depth Jumps
L2: 5 rnds
- 3 Power Cleans
- 3 Depth Jumps
L1: 5 rnds
- 3 power cleans
- 3 high box Jumps
Rayne
1/8/09 Friday
Warm up!
Main Set: metcon
L3: 5 rnds for time
5 Power snatches
10 burpees
L2 & L1: 3rnds for time
5 Power snatches
10 burpees
Train Hard!
Rayne
Main Set: metcon
L3: 5 rnds for time
5 Power snatches
10 burpees
L2 & L1: 3rnds for time
5 Power snatches
10 burpees
Train Hard!
Rayne
1/6/09 Wednesday
Warm up!
Main Set: Move Your Truck!
This session will require a small amount of mathematics. (suck it up, I'm no good at math either)
Today you may lift the equivalent of the Gross Vehicle Weight of your rig using the Press, Squat and Dead lift.
The premise is to move the weight as quickly as possible. You'll need to make a tactical decision, load the bar heavy and do fewer reps more slowly or load the bar light and do more reps faster. Either way you will move the same load.
Here is an example:
E39 (pictured below) has a GVW of 45000lbs
45000/3 excercises = 15000lbs per exercise
100 lbs for the press is 150 reps
150 lbs for the squat is 100 reps
150 lbs for the Dead lift is 100 reps
sets and reps may look as follows:
30 sets of presses @ 5 reps
33 sets of Squats @ 3 reps
33 sets of DLs @ 3 reps
This is one example, be creative and adjust to your needs
L3: 100% GVW
L2: 50% GVW
L1: 25% GVW
This is an epic session, go hard.
"Today we do what no one else will, so that tomorrow we may do what no one else can."
Train Hard!
Rayne
Main Set: Move Your Truck!
This session will require a small amount of mathematics. (suck it up, I'm no good at math either)
Today you may lift the equivalent of the Gross Vehicle Weight of your rig using the Press, Squat and Dead lift.
The premise is to move the weight as quickly as possible. You'll need to make a tactical decision, load the bar heavy and do fewer reps more slowly or load the bar light and do more reps faster. Either way you will move the same load.
Here is an example:
E39 (pictured below) has a GVW of 45000lbs
45000/3 excercises = 15000lbs per exercise
100 lbs for the press is 150 reps
150 lbs for the squat is 100 reps
150 lbs for the Dead lift is 100 reps
sets and reps may look as follows:
30 sets of presses @ 5 reps
33 sets of Squats @ 3 reps
33 sets of DLs @ 3 reps
This is one example, be creative and adjust to your needs
L3: 100% GVW
L2: 50% GVW
L1: 25% GVW
This is an epic session, go hard.
"Today we do what no one else will, so that tomorrow we may do what no one else can."
Train Hard!
Rayne
1/5/09 Tuesday
Warm up!
Main Set: Metcon
L3: 6 Rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 10 burpees
-Repeat
L2: 4 rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 10 burpees
-Repeat
L1: 3 rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 5 burpees
-Repeat
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Train Hard!
Rayne
Main Set: Metcon
L3: 6 Rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 10 burpees
-Repeat
L2: 4 rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 10 burpees
-Repeat
L1: 3 rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 5 burpees
-Repeat
.jpg)
Train Hard!
Rayne
1/3/09
Warm up!
Main Set: Power
L3: 10 rnds 30 seconds rest btwn sets
- 3 squat jumps
- 3 power snatches
- 3 x 20 yard resistance sprints
L2: 5 rnds 30 seconds rest btwn sets
- 3 squat jumps
- 3 power snatches
- 3 x 20 yard resistance sprints
L1: 3rnds 1min rest btwn sets
- 3 squat jumps
- 3 power snatches
- 3 x 20 yard sprints
Train Hard!
Rayne
Main Set: Power
L3: 10 rnds 30 seconds rest btwn sets
- 3 squat jumps
- 3 power snatches
- 3 x 20 yard resistance sprints
L2: 5 rnds 30 seconds rest btwn sets
- 3 squat jumps
- 3 power snatches
- 3 x 20 yard resistance sprints
L1: 3rnds 1min rest btwn sets
- 3 squat jumps
- 3 power snatches
- 3 x 20 yard sprints
Train Hard!
Rayne
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