NORVAL, ONTARIO - TRAINING LOG

May 2009

MAY 26-28

makethatsoupLeading Edge Fit Norval

GWM (28.05.09)
7 Rounds for time of:
250m Row
7 KB Front Squats @ 106#
21 Push Ups

WM (27.05.09)
For Time:
1000m Row
30 Bench Presses (BW)
1000m Row
20 Bench Presses (BW)
1000m Row
10 Bench Presses (BW)

G (26.05.09)
For 15 minutes, max reps of:
30 seconds of Pull-Ups
30 seconds rest



Posted in Leading Edge Fit Norval

MAY 23-25

troutLeading Edge Fit Norval

MGW (25.05.09)
AMRAP in 30 minutes of:
25 Sit Ups
21 Push Press @ 85#
400m Run

GW (24.05.09)
Five rounds for time of:
275# Deadlift, 5 reps
10 Burpees

M (23.05.09)
For time:
Run 5K



Posted in Leading Edge Fit Norval

MAY 19-21

outsideLeading Edge Fit Norval

WMG (21.05.09)
AMRAP in 12 minutes of:
10 KB Swings (1.5 pood)
60m Sprint
10 Squats

MG (20.05.09)
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

W (19.05.09)
Front Squat 3-3-3-3-3-3-3
Bar taken from ground.



Posted in Leading Edge Fit Norval

MAY 16-18

mmmmLeading Edge Fit Norval

GWM (18.05.09)
Three rounds for time of:
400m Run
15 Deadlifts @ BW
20 Box Jumps @ 24″

WM (17.05.09)
5 Rounds for time of:
15x Hanging Power Snatch @ 95#
400m Run

G (16.05.09)
AMRAP in 20 minutes of:
5 Handstand Push Ups
10 1 Legged Squats
15 Pull Ups
Good practice for weak movements.



Posted in Leading Edge Fit Norval

MAY 12-14

halibutsteakLeading Edge Fit Norval

MGW (14.05.09)
For time:
1000m Row
50 Thrusters @ 45#
30 Pull Ups

GW (13.05.09)
21x Deadlifts in 2 minutes
Rest 3 minutes
21x Shoulder Presses in 2 minutes
Rest 3 minutes
100 Chest To Bar Chin Ups for time
Select weights for each 21 rep movement that will be very difficult to achieve in 2:00.

M (12.05.09)
500m Row
Maximum Effort Sprint



Posted in Leading Edge Fit Norval

MAY 6-7 & 11

tabatathisLeading Edge Fit Norval

(W)EIGHT FOCUSED

W/WG (11.05.09)
For time:
40 Deadlifts
40 Hanging Power Cleans
40 Front Squats
40 Push Press
40 Back Squats
40 Push Press
Everytime you take your hands off the bar or put the bar back on the ground (not counting the deadlifts of course), you must do 10 situps. All lifts at 65#.

WG (07.05.09)
21, 15, 9 reps for time of:
106# KB Front Squat
Burpees

W (06.05.09)
Deadlift 1-1-1-1-1-1-1



Posted in Leading Edge Fit Norval

MAY 3-5

steakLeading Edge Fit Norval

GWM (05.05.09)
3 Rounds for time of:
Run 400m
21x KB Swings @ 1.5 pood
12 Pull Ups

WM (04.05.09)
10 Rounds for time of:
Row 250m
25x Bench Press @ 95#

G (03.05.09)
(we’re pretending the Row is a (G) component)
5 Tabata Intervals:
Squat
Push-Up
Pull-Up
Sit-Up
Row (Calories)
One minute rotation break between tabatas.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.



Posted in Leading Edge Fit Norval