Wednesday, March 10, 2010

Ballistics


Swing, Swing, Snatch
24kg
15 x 3/3 (90/90 swings, 45/45 snatches)

342 calories – 45% fat
150 max – 87%
128 avg – 74%

Hard – 7:44
Med – 14:28
Light – 7:28

29:40 total

Monday, March 08, 2010

Grind

Planks
5 x 45 seconds

C&P
32kg x 3/3
24kg x 5/5
16kg x 5/5
3 rounds

Goblet Squat w/ball
32kg
5 x 5

Suitcase Deadlift and One handed Farmer’s Walk
32kg
2/2 x (5 + 60’)

Saturday, March 06, 2010

Ballistic
Swing
20kg
15 x 10/10/10/10

600 Swings

416 calories – 35% fat
157 max – 91%
134 avg – 77%

Hard – 15:54
Med – 13:10
Light – 03:34

32:38 total
Recovery – 14 beats/30 seconds

Friday, March 05, 2010

Grind

Planks
5 x 40 seconds

C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
3 rounds

Goblet Squat
32kg
5 x 5

Stacked Press
16kg/12kg
3 x 2/2

Wednesday, March 03, 2010

Ballistic

Snatch; not VO2
16kg
20 x 7/7

VPP Drop sets
16kg/16kg; 12kg/12kg
5 minutes
5 x 5/5;5/5 (50/50 total)

491 calories – 35% fat
161 max – 93%
138 avg – 80%

Hard – 22:16
Med – 12:58
Light – 1:48

37:02 total
Recovery – 13 beats/30 seconds.

Tuesday, March 02, 2010

Variety

TGU
20kg;
10 minutes
5 x 2/2

Planks
5 x 40 seconds

Windmills
20kg/20kg
3 x 6/6

One Legged Military Press
20kg; Contra lateral
10 minutes
5 x 3/3

BUP
16kg
6 x 1/1

Monday, March 1, 2010

Ballistics


LCCJ
20 kg/20 kg
10 minutes
3 x (2, 4, 6)

Swing, Swing, Snatch
24kg
10 x 3/3 (60/60 swings, 30/30 snatches)

428 calories – 45% fat
159 max – 92%
129 avg – 75%

Hard – 11:30
Med – 13:50
Light – 11:16

36:36 total
Recovery – 10 beats/30 seconds.