Wednesday, October 24, 2012

Oct 24, 2012

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 3: Tabata - 8 Rounds
Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Program 2: Weightlifting
Week 1 of 3
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelvic tilt 4 x Failure

Program 3 CFLA & Conquest
CFLA
A1) Bent over row - 4 sets of 5reps
A2) Snatch grip push press - 4 sets of 5 reps
B) AMRAP in 10 minutes:
5 hang power snatch (75/55)
5 OHS (75/55)
20 double unders
Conquest
4 Rounds For Time
10 Deadlift
400 m row
20 Plyo Step Ups
20 Ball Slams

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