May 31

At the track
8x400m w/ 200m recovery jog (not longer than 1x rest)

May 30

Back Squat: 5×12

metcon
row 900
25 burpees
row 700
20 burpees
row 500
15 burpees
row 300
10 burpees

May 26

Open gym

May 25: Intervals

At The Track…

3 rounds of…..

1. 200m,
200m recovery
2. 400m,
200m recovery
3. 600m,
200m recovery
4. 800m,
200m recovery

May 24

Strength
Deadlift – 5×10

Metcon
3 rounds for time of:
15 kettlebell swings, 1.5 pood
15 russian twists (L/R = 1 )
15 back extensions
15 knees-to-elbows

May 23

6X2 bench press

4sec down, 4sec dwell, 4sec up

then

3 max rep sets
weighted strict pullups
scotty bobs
GHD

May 22

Shoulder Press
5-5-3-3-3-3-3 (find your 3RM)

Metcon:
3 rds
50 double unders
20 overhead lunges
20 mountain climbers (L/R = 1)

May 19

Stiff Legged Deadlift – 4×8

Metcon:
Five rounds for time of:
Row 250m
5 Power Cleans @ 70% of 1RM
Compare to 20120817

May 18

Front Squat 5×10

50 reps of the following
decline leg raises
windshield wipers (L/R = 2 reps)
hollowrocks
heel touches (L/R = 2 reps) Demo
flutter kicks (L/R = 1 rep)
back extensions

May 17

Bench Press 5×3

AMRAP for 3 mins
Pullups
Pushups

May 16

4x Stairs at bldg 4550

May 15

“Whittman”
Seven rounds for time of:
50 lb. Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

May 12

shoulder press: 9,7,5,3,1,3,5,7,9 (descending – ascending pyramid) 90sec rest
Side Lateral Raise – 5×20 w/ 60sec rest
Bent-Over DB Laterals – 5×20 @ 60sec rest

Preacher curls 5×5