7/11/09 Saturday

Rest Day!



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

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

7/8/09 Wednesday

Rest Day!




Happy Rest Day
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

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

7/5/09

Rest Day!




Happy Rest Day!
Rayne