NORVAL, ONTARIO - TRAINING LOG

November 2009

NOV 30, DEC 1-2

pearporkLeading Edge Fit Norval

GW (02.12.09)
10 decreasing rep rounds for time of:
(10 to 1) Power Cleans @ 135#
(20 to 11) Push-Ups

GW (01.12.09)
7 rounds for time of:
7 Push Presses @ 115#
14 Pull-Ups

W (30.11.09)
For time:
150 Wallballs



Posted in Leading Edge Fit Norval

NOV 26-28

rainbow2Leading Edge Fit Norval

G (28.11.09)
For time:
50 Burpees

M (27.11.09)
For time:
Run 5K

GW (26.11.09)
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.



Posted in Leading Edge Fit Norval

NOV 23-25

dlLeading Edge Fit Norval

GW (25.11.09)
Alternating double tabata for max reps of:
Clapping Push-Ups
Jumping Back Squats (45#)

WM (24.11.09)
5 Rounds for time of:
400m Run
21 Thrusters (2 x 30# DB)

GW (23.11.09)
5 Rounds for time of:
15 Bench Presses @ 135#
15 Pull-Ups



Posted in Leading Edge Fit Norval

NOV 19, 21-22

orangeporkLeading Edge Fit Norval

W (22.11.09)
Deadlift 1-1-1-1-1-1-1

WM (21.11.09)
AMRAP in 20 minutes of:
3 Shoulder Presses (115#)
5 Push Presses (115#)
7 Push Jerks (115#)
400m Run

W (19.11.09)
For time:
30 Clean & Jerks @ 115#



Posted in Leading Edge Fit Norval

NOV 16-18

anothersteakLeading Edge Fit Norval

WMG (18.11.09)
5 Rounds for time of:
Run 400m
KB Clean 15 reps @ 106#
20 Push-Ups

GW (17.11.09)
50 Sit-Ups
Tabata Front Squat @ 65#
50 Sit-Ups

W (16.11.09)
Thruster 1-1-1-1-1-1-1



Posted in Leading Edge Fit Norval

NOV 9-11

chicken4Leading Edge Fit Norval

GW (11.11.09)
AMRAP in 20 minutes of:
10 Thrusters @ 65#
10 Pull-Ups

GW (10.11.09)
Five Rounds for time of:
15 Bench Presses @ 135#
15 Pull-Ups

Then, 50 Knees To Elbows.

W (09.11.09)
Deadlift 1-1-1-1-1-1-1



Posted in Leading Edge Fit Norval

NOV 6-8

monkfishLeading Edge Fit Norval

GW (08.11.09)
Four Rounds for time of:
10 Thrusters @ 75#
10 Burpees
10 SDHP @ 75#

MGW (07.11.09)
21-15-9 rep rounds for time of:
Box Jumps 24″
Wallballs 20#
Burpees

Then, Run 5K not for time.

GW (06.11.09)
For reps & time:
Tabata Push-Ups
75 Alternating Dumbbell Full Squat Snatch



Posted in Leading Edge Fit Norval

NOV 2-4

porkLeading Edge Fit Norval

W (04.11.09)
Shoulder Press 1-1-1-1-1-1-1

W (03.11.09)
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

M (02.11.09)
5 Sets for max distance of:
1:00 Row
1:00 Rest
then
5 Sets for max reps of:
1:00 Double Unders
1:00 Rest



Posted in Leading Edge Fit Norval