Tuesday 12 may 09

Deadlift

Warm up
5-4-3-2-1-1-1
Take a few extra warm ups. Get your form down.

Work set
1-1-1-1 or until you fail
Take your time between sets. Don't rush it. Start with double over hand grip until your first fail then try over under grip.

No metcon

Monday 11 May 09

Back squat

warm up
5-4-3-2-1

work set
1 rep max
1-1-1

So this is the week we are hitting our one rep max. You should know your 5 and 3 rep max by now.
Hopefully one day our 5 rep max will be more then this 1 rep max.

Metcon

I dont see the point cause we should all hit a PR today.

Saturday 09 May 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x3

Metcon

6 rounds for time of:
400m run
20 push ups
30 sit ups

Friday 08 may 09

Front Squat

warm up 5-4-3-2-1

work set
3x3

metcon

5 rounds for time of:

15 kb swings, 24kg or heavier
15 walking lounge alternating with 24 kg or heavier weight in arms

Thursday 07 May 09

Metcon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tuesday 05 may 09

Deadlift

Warm up
5-4-3-2-1

Work set
3x3


Metcon

3 rounds for time of:

15 hang power clean 60% 3 rep max
15 pull ups

Monday 04 may 09

Back squat

Warm up
5-4-3-2-1

Work set

3x3

Metcon

5k


Yeah the metcon is easy. I just drove 8 hours and my mind is finished.