NORVAL, ONTARIO - TRAINING LOG

September 2009

SEP 29-30, OCT 1

scallopsLeading Edge Fit Norval

W (01.10.09)
Thruster 1-1-1-1-1-1-1

GW (30.09.09)
5 rounds for time of:
275# Deadlift, 5 reps
10 Burpees

WM (29.09.09)
5 Rounds for time of:
400m Run
15 Overhead Squats @ 75#



Posted in Leading Edge Fit Norval

SEP 26-27

soupLeading Edge Fit Norval

GWM (27.09.09)
Three rounds for time of:
400m Run
15 Deadlifts @ BW
20 Box Jumps @ 24″

GW (26.09.09)
5 Rounds for time of:
15 Bench Presses @ 135#
15 Pull-Ups



Posted in Leading Edge Fit Norval

SEP 22-24

pickerel2Leading Edge Fit Norval

WM (24.09.09)
5 Rounds for time of:
400m Run
21 Thrusters (2 x 30# DB)

GW (23.09.09)
Alternating Double Tabata for max reps of:
KB Swing
Pull-Ups

W (22.09.09)
Deadlift 1-1-1-1-1-1-1



Posted in Leading Edge Fit Norval

SEP 19-21

pearLeading Edge Fit Norval

W (21.09.09)
For time:
30 Clean & Jerks @ 115#

MG (20.09.09)
AMRAP in 20 minutes of:
Run 400m
Max rep Pull-Ups

MG (19.09.09)
4 Rounds for time of:
Run 400m
15 Burpees (round1), 20 Pull-Ups (round 2), 30 Push-Ups (round 3), 40 Sit-Ups (round 4)
Rest 2:00 between rounds



Posted in Leading Edge Fit Norval

SEP 12-16

saladLeading Edge Fit Norval

GW (16.09.09)
6 rep rounds for time of:
Squats (80, 64, 48, 32, 24, 12)
KB Swings (40, 32, 24, 16, 12, 6)
Pull-Ups (20, 16, 12, 8, 6, 3)

GW (15.09.09)
21, 18, 15, 12, 9, 6, 3 rep rounds for time of:
65# Hanging Power Snatch
Knees to elbows

GW (14.09.09)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.

W (13.09.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WMG (12.09.09)
5 Rounds for time of:
400m Run
30 KB Swings @ 53#
10 Burpees



Posted in Leading Edge Fit Norval

SEP 8-10

steakandsauceLeading Edge Fit Norval

WMG (10.09.09)
For time:
1200m Run
9 Pull Ups
9 Thrusters (75#)
800m Run
15 Pull Ups
15 Thrusters
400m Run
21 Pull Ups
21 Thrusters

W (09.09.09)
Deadlift 3-3-3-3-3

MG (08.09.09)
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

SEP 3, 5-6

ballsLeading Edge Fit Norval

MG (06.09.09)
With a 15 minute time limit:
Run 1 mile
AMRAP Burpees

M (05.09.09)
Concept2 - 2K7 Interval Training
4 INT: 105s Work, 30s Rest (pace < 1:45)

W (03.09.09)
As many reps as possible in 10 minutes of:
KB Snatch @ 53#



Posted in Leading Edge Fit Norval