NORVAL, ONTARIO - TRAINING LOG

August 2009

AUG 31 - SEP 1,2

sausagebeanLeading Edge Fit Norval

G (02.09.09)
5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 minutes

W (01.09.09)
Thruster 1-1-1-1-1-1-1

WMG (31.08.09)
5 Rounds for time of:
Run 400m
KB Clean 15 reps @ 106#
20 Push-Ups



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AUG 27, 29-30

coconutLeading Edge Fit Norval

GWM (30.08.09)
3 Rounds:
1 minute each for max reps of:
Wall Balls 20#
SDHP 75#
Box Jumps 20″
Push Press 75#
Row (Calories)
Rest 1 Minute

WM (29.08.09)
10 Rounds for time of:
1 Power Clean (115#)
3 Hang Squat Cleans (115#)
2 Push Jerks (115#)
200 ft run
Rest 2 minutes after 5th round.

W (27.08.09)
Deadlift 1-1-1-1-1-1-1



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AUG 23-25

lamb_smLeading Edge Fit Norval

M (25.08.09)
20 minutes Double Under Practice
Then, Row 5K (not for time)

GW (24.08.09)
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.

M (23.08.09)
Run 10K



Posted in Leading Edge Fit Norval

AUG 20-22

fisherLeading Edge Fit Norval

GW (22.08.09)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.

WM (21.08.09)
AMRAP in 20 minutes of:
Run 400m
21 Thrusters @ 2×30# Dumbbells

W (20.08.09)
Alternating Double Tabata for max reps of:
Hanging Power Cleans @ 115#
Push Jerks @ 115#



Posted in Leading Edge Fit Norval

AUG 15,17,19

nicesteakLeading Edge Fit Norval

G (19.08.09)
100 Chest To Bar Chin-Ups for time

MG (17.08.09)
4 Rounds for time of:
Run 400m
50 Squats

DOUBLE DAY - WM (15.08.09)
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

Then

Run 5K



Posted in Leading Edge Fit Norval

AUG 12-14

roastchickenLeading Edge Fit Norval

M (14.08.09)
Concept2 - 2K7 Interval Training
7 INT: 60s Work, 30s Rest (pace < 1:45)

G (13.08.09)
(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.

WG (12.08.09)
7 Rounds for time of:
20 Shoulder Presses @ 75#
20 Sit-ups



Posted in Leading Edge Fit Norval

AUG 8-9, 11

venisonLeading Edge Fit Norval

G (11.08.09)
100 Chest To Bar Chin-Ups for time

W (09.08.09)
Front Squat 3-3-3-3-3-3-3
Bar taken from ground.

WM (08.08.09)
10 Rounds for time of:
Row 250m
25x Bench Press @ 95#



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AUG 4-7

rhinoLeading Edge Fit Norval

W (07.08.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

G (05.08.09)
AMRAP in 20 minutes of progressing reps:
1 Pull-Up, 1 Push-Up, 1 Squat
2 Pull-Up, 2 Push-Up, 2 Squat
3 Pull-Up, 3 Push-Up, 3 Squat
4 Pull-Up, 4 Push-Up, 4 Squat
Etc.

WM (04.08.09)
5 x 2 minutes Rounds for time / max reps of:
400m Row
KB Push Jerks @ 2×53#
Use the remainder of your 2 minutes as recovery.



Posted in Leading Edge Fit Norval

JULY 31 - AUG 3

lambLeading Edge Fit Norval

M (03.08.09)
For time:
Run 5k

W (01.08.09)
2 min On - 30 sec Off of:
180 Swings, Snatch, Squat Pulls, Sumo Squat High pulls, High Swings, KB Burpees
Slam Pass Push Up, Cross Over Push up to partner pass, Chest Pass 180×2 Frog Hop, V-Sit Core rotation Chest Pass, Slam Pass Bronco Kick, Straight Leg Sit Ups Chest Pass

W (31.07.09)
5 Rounds for time of:
10 Deadlift Sandbag Burpees
10 KB Swings @ 72#
10 Ball Slams @ 40#



Posted in Leading Edge Fit Norval