FEB 8-10

Leading Edge Fit Norval

W (08.02.10)
Bench Press 1-10-1-20-1-30 reps

FEB 2-4

Leading Edge Fit Norval

GW (04.02.10)
Ten rounds for time of:
3 Weighted Pull-ups, 30# DB
5 Strict Pull-ups
7 Kipping Pull-ups

Jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Terminated set (3, 5, or 7) must be re-started.

W (03.02.10)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

GW (02.02.10)
5 rounds for time(s) of:
15 DB Push Press @ (2 x 30#)
15 Knees to Elbows
15 DB Jump Squats @ (2 x 30#)
Rest 2:00

JAN 29-31

Leading Edge Fit Norval

WMG (31.01.10)
5 Rounds for time of:
15 Overhead Squats @ 65#
500m Row
25 Sit-Ups

G (30.01.10)
For time:
100 Squats
80 Sit-Ups
60 Push-Ups
40 Pull-Ups
20 Burpees

W (29.01.10)
Front Squat 1-10-1-20-1-30

JAN 26-28

Leading Edge Fit Norval

W (28.01.10)
AMRAP in 12 minutes of:
5 Deadlifts @ 225#
10 Push-Presses @ (2 x 30# DB)

WM (27.01.10)
5 Rounds for max reps of:
Bench Press @ 200#
Pull-Ups @ 30#
Rest as needed between rounds.

Then:
Concept2 - 2K7 Interval Training
5 INT: 84s Work, 30s Rest (pace < 1:45)

W (26.01.10)
Shoulder Press 1-1-1-1-1-1-1

JAN 22-24

Leading Edge Fit Norval

WMG (24.01.10)
AMRAP in 12 minutes of:
10 KB Swings (1.5 pood)
50m Sprint
10 Squats

W (23.01.10)
Deadlift 1-1-1-1-1-1-1

WMG (22.01.10)
5 Rounds for time of:
400m Run
15 KB Cleans @ 106#
20 Push-Ups

JAN 18-20

Leading Edge Fit Norval

MG (20.01.10)
5 Rounds for time:
500m Row
35 Sit-Ups

GW (19.01.10)
For time:
30 Ring Dips, 4 Thrusters @ 95#
25 Ring Dips, 8 Thrusters
20 Ring Dips, 12 Thrusters
15 Ring Dips, 16 Thrusters
10 Ring Dips, 20 Thrusters

G (18.01.10)
AMRAP in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

JAN 13-15

Leading Edge Fit Norval

GW (15.01.10)
10 Rounds of decreasing/increasing reps of:
10-1 Power Snatches @ 75#
1-10 Burpees

MG (14.01.10)
4 Rounds for time of:
Run 400m
50 Squats

W (13.01.10)
Alternating Double Tabata for max reps of:
Hanging Power Cleans @ 115#
Push Jerks @ 115#

JAN 10-12

Leading Edge Fit Norval

GW (12.01.10)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.

GW (11.01.10)
5 Rounds for reps:
1 minute DB Push Press @ 2 x 30#
1 minute L Pull-Ups
1 minute DB Step-Ups @ 2 x 30#
1 minute Rest

M (10.01.10)
For time:
Run 5K

JAN 7-9

Leading Edge Fit Norval

GW (09.01.10)
3 Rounds for max load & reps of:
5 Deadlifts
1 Minute Squats
Rest as needed between rounds.

W (08.01.10)
Shoulder Press 1-1-1-1-1-1-1

GWM (07.01.10)
For time:
21 Thrusters @ 75#
3 Pull-Ups, 3 Thrusters
21 Pull-Ups
18 Thrusters
6 Pull-Ups, 6 Thrusters
18 Pull-Ups
15 Thrusters
9 Pull-Ups, 9 Thrusters
15 Pull-Ups
12 Thrusters, 12 Pull-Ups

Then, Row 10K.

JAN 3-5

Leading Edge Fit Norval

WM (05.01.10)
10 Rounds for time of:
Row 250m
25x Bench Press @ 95#

GW (04.01.10)
AMRAP in 20 minutes of:
7 Knees to elbows
7 Front Squats @ 2 x 30# DB

GW (03.01.10)
AMRAP in 20 minutes of:
4 Deadlifts @ 225#
8 Push-Ups
12 Sit-Ups