July 2009
JULY 27-29
Leading Edge Fit Norval
W (29.07.09)
Deadlift 1-1-1-1-1-1-1
WM (28.07.09)
With a continuously running clock do one 115# Clean and Jerk the first minute, two 115# Clean and Jerks the second minute, three 115# Clean and Jerks the third minute… continuing as long as you are able.
Then Run 5k, not for time - just for fun.
G (27.07.09)
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
JULY 24-26
Leading Edge Fit Norval
M (26.07.09)
Row 2K
MG (25.07.09)
4 Rounds for time of:
Run 400m
50 Squats
W (24.07.09)
10,9,8,7,6,5,4,3,2,1 reps for time of:
Deadlift @ 1.5x bodyweight
Bench Press @ 1x bodyweight
KB Cleans @ .65x bodyweight
JULY 20-21, 23
Leading Edge Fit Norval
WM (23.07.09)
For time:
Row 500m
115# Push Press, 21 reps
Row 500m
115# Push Press, 18 reps
Row 500m
115# Push Press, 15 reps
Row 500m
115# Push Press, 12 reps
GW (21.07.09)
5 Rounds for time of:
10 Deadlifts @ BW
25 Box Jumps @ 20″
M (20.07.09)
For time:
Run 5K
JULY 16, 18-19
Leading Edge Fit Norval
GW (19.07.09)
21-15-9 rep rounds for time of:
106# KB Front Squat
Burpees
GWM (18.07.09)
3 Rounds for time of:
Run 400m
21x KB Swings @ 1.5 pood
12 Pull Ups
W (16.07.09)
Thruster 1-1-1-1-1-1-1
July 12-14
Leading Edge Fit Norval
GW (14.07.09)
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.
GW (13.07.09)
2 Rounds each for time of:
30 KB Swings @ 53#
20 Deadlifts @ BW
50 Squats
Rest as needed between rounds.
WM (12.07.09)
For time:
30 Clean & Jerks @ 115#
Then, Run 1 mile (not for time).
JULY 7-10
Leading Edge Fit Norval
HOTEL ROOM IV (10.07.09)
50-40-30-20-10 reps for time of:
Squat
Push-Up
HOTEL ROOM III (09.07.09)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat
Push Up
Then handstand practice.
HOTEL ROOM II (08.07.09)
21-15-9 reps for time of:
Push-Up
Squat
Sit-Up
HOTEL ROOM I (07.07.09)
21-15-9 reps for time of:
Burpee
Sit-Up
JULY 3-6
Leading Edge Fit Norval
PRE-VACATION IV (06.07.09)
Five Rounds for time of:
15 Bench Presses @ 135#
15 Pull-Ups
First round of bench presses done at bodyweight (170) unbroken, but the following round was too difficult to maintain power output, so the weight was dropped to 135#.
Then Run 1 mile (not for time).
PRE-VACATION III (05.07.09)
Front Squat 3-3-3-3-3-3-3
Bar taken from ground.
PRE-VACATION II (04.07.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
PRE-VACATION I (03.07.09)
For 8 minutes straight, every 30 seconds sprint 100 meters (1,600 M total). Basically, you have 30 seconds to sprint 100 meters, recover and 3, 2, 1…GO again. So, if it takes you 18 seconds to travel that distance, you have 12 seconds recovery time.
Rest 4 minutes.
Then 4 minutes of 30s/100m (800 M)
Rest 2 minutes.
Then 2 minutes of 30s/100m (400 M)