Week of 8/30/2010

Day 1

Optional Morning Endurance 0006 - 2 x 3k (rest 10 minutes between efforts)

Strength

2 position snatch

mid thigh 2 x 3 @ 80%

floor 2 x 3 @ 80%

snatch pulls 100% 3x3

snatch push press - 5,4,3,2,1

back ext - 3x10

abs - 100 abmat or 45 ab wheel

Metcon

3 rounds for time

15 squat snatches 95 lbs

50 wallballs

50 double unders

Brian - 25:43 on 7/7/2010

Kurt - 27:54 on 7/7/2010

Day 2

Strength

Squat: 8-8-8-8 @ 80% 1rm

Press: 3-3-3-3-3

Metcon

6 rounds for time

8 thrusters 95/65

10 kb swings 2/1.5

12 toes to bar

Day 3

Optional Morning Endurance 0007

Run 200 (rest 200 meter time)

Run 400 (rest 400 meter time)

Run 600 (rest 600 meter time)

Run 400 (rest 400 meter time)

Run 200 meters

Metcon

3 rounds for time

20 handstand pushups

20 burpees

Day 4

Optional Morning Endurance 0008

Run: Tabata sprints 20 seconds of work 10 seconds of rest - 8 rounds (record distance)

Strength

2 position clean

mid thigh - 2x3 @ 80%

floor - 2 x 3 @ 80%

clean pulls - 3x3 @ 100%

rack jerk behind neck - heavy single

Romanian Deadlifts - 3x6

abs - 100 abmat or 45 abwheel

Metcon

5 rounds for time

1 overhead squat 135/95
9 SDHP 2/1.5 pood
3 overhead squat 135/95
6 clapping pushups
5 overhead squats 135/95
3 muscle ups





Day 5

Strength

Bench Press: 8-8-8-8 @ 80% 1rm
Strict Pullups: 3 x max reps
Ring Dips: 3 x max reps

Then Tabata for 8 rounds each alternating between exercises

20 seconds pushups
10 seconds rest
20 seconds pullups
10 seconds rest
20 seconds of ring dips
10 seconds rest
20 seconds of abmat
10 seconds of rest
repeat 7 more times

Your score is the lowest number of reps you got on each round.

Example: John Doe

Pushups - 15,12,11,10,9,9,9,8
Pullups - 10-10-10-10-9-9-9-8
Ring dips - 14-14-14-12-12-11-11-11
Abmat - 16-16-15-14-13-11-11-11

So the total score would be 8+8+11+11 = 38