Run
  • 20m
  • -----
  • -----

Morning Sprints

10 rounds, every 2:00
A) Shuttle Sprint, 20yds down and back x2
B) 2H KB Swing x10
C) Sit Outs x10/sd

Strength
  • 35m

9 rounds, every 1:30
1A) SA KB Clean and Press x2/arm
1B) Dbl KB Clean and Press x2

2 rounds, as complex, 1:00 rest between
2A) SA KB Snatch x5
2B) FSQ x5
2C) Swing x10
2D) OH Drop Lunge x5/sd
repeat other arm

4 rounds
3A) TGU R/L x1
3B) Skater Hops x30
3C) Russian Twist x30

Strength
  • 40m

Every 20s x 3:00
1A) Power Split Jump x 2/sd

3 rounds, as dbl KB complex, 1:1.5 work:rest
2A)FSQx3
2B)Swing x3
2C)FSQ x3
2D)Clean x3

3 rounds
3A) Strap Assisted Pistol Squat x 5/leg
3B) SA KB Snatch x 10/arm
3C) Hindu Pushups x submax - 26, 18, 17 - up 12 reps from last week

Every 20s x 3:00
4A) Kneeling jump to tuck jump x 2

6:00 AMRAP
5A) SA Clean R x1, 2, 3...
5B) Burpee + lateral hop x1, 2, 3...
5C) SA Clean L x1, 2, 3...
5D) Burpee + lateral hop x1, 2, 3...
Finished 6 rounds even

4 rounds
6A) KB Rack/Farmer walk x 80ft
6B) Lunge Jumps x10/leg
6C) Dragon Flag x10

Run
  • 25m
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  • -----

Morning Sprints

12 rounds
A) 60 yd sprint
B) Walking Lunge x20

Strength
  • 40m

EMOM x 8:00
1A) SA Clean and Press x1
1B) Dbl KB Clean and Press x2

EMOM x 8:00
2A) Pullups x3
2B) Plyo Switch Pushups over KB x5/sd

8:00 AMRAP
3A) Dbl KB Deadlift x 5
3B) Dbl KB Manmaker x3
3C) Dbl KB SLRDL x3/leg
3 rds + A + B

4 rounds
4A) Farmer walk x 100ft
4B) SA KB swing x15
4C) Sitouts x10/sd
4D) Side Plank w/ Reach and Rotation x15
alt arms each round

Strength
  • 40m

5 rounds, as dbl KB complex, 1:2 work:rest
1A) FSQx3
1B) Clean x3
1C) FSQ x3
1D) Press x3
1E) FSQ x3
1F) Clean x3
1G) FSQ x3
1H) Push Press x3
Was hoping to get through 2 rounds with the 53s but only got one

8:00 AMRAP
2A) Step Vertical Jump x3/leg
2B) Strap assisted 1 arm pushup x5/arm
2C) SA bent row x10/arm
5 rounds + A

2x through, 45/15 work/rest
3A) Goblet Squat - 16, 17 - Up 10 reps from last week
3B) BW Squat Jump - 25, 26 - Up 14 reps
3C) Dbl KB Floor Press - 20, 16 - Up 7 reps
3D) Pushups on KBs - 26, 24 - Up 10 reps
3E) Dbl KB Bent Rows - 16, 15 - Up 6 reps
3F) Supinated Grip Recline Rows - 17, 14 - Up 7 reps

As I was recording this I was trying to figure why there was so much improvment in the third set from last week. Turns out the interval was supposed to be 30/15 not 45/15. Makes total sense now

Run
  • 25m
  • -----
  • -----

Morning Sprints

5x through
80yd, jog back
80yd, walk back
80yd, 45s rest

Strength
  • 35m

8 rounds x every 1:30
1A) SA KB Clean and Press R/L x2
1B) Dbl KB Clean and Press x2
70L/62R all

3 rounds - 45/15 work/rest
2A) SDLHP - 22, 10, 17 - Up 4 reps from last week
2B) Pullups - 13, 11, 10 - Up 5 reps
2C) KB Rack Drop Lunge R - 17, 16, 16 - Up 7 reps
2D) KB Rack Drop Lunge L - 17, 16, 16 - Up 6 reps
2E) Suspended Pike Press - 26, 24, 25 - Up 14 reps

4 rounds, 21/10 work/rest
3A) Dbl KB Swings
3B) Mt. Climbers

Felt great today, although my glutes hate me right now from all the lunging the past two days

disturbed275's Training Log


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