NORVAL, ONTARIO - TRAINING LOG

December 2009

DEC 31, JAN 1-2

superfishLeading Edge Fit Norval

WM (02.01.10)
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 (01.01.10)
5 rounds for time of:
275# Deadlift, 5 reps
10 Burpees

GW (31.12.09)
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

DEC 26-27, 29

bestroastLeading Edge Fit Norval

W (29.12.09)
Shoulder Press 1-1-1-1-1-1-1

W (27.12.09)
For time:
150 Wallballs

GW (26.12.09)
Max reps in 20 minutes of:
Bench Press @ BW
Pull-Ups



Posted in Leading Edge Fit Norval

DEC 22-23, 25

turkeysoupLeading Edge Fit Norval

WM (25.12.09)
Deadlift 1-1-1-1-1-1-1
Then, Run 3K

M (23.12.09)
Row 2K

G (22.12.09)
Every minute for 30 minutes perform:
5 Pull-Ups
10 Push-Ups
15 Squats



Posted in Leading Edge Fit Norval

DEC 19-21

skatewing2Leading Edge Fit Norval

GW (21.12.09)
21-15-12-9-6-3 rep rounds for time of:
Pull-Ups
Back Squat @ 95#
Push Press @ 95#
Sit-Ups

GWM (20.12.09)
3 Rounds for time of:
500m Row
12 Deadlifts @ BW
21 Box Jumps (25″)

GW (19.12.09)
21-15-9 rep rounds for time of:
Thrusters @ 80#
Pull-Ups



Posted in Leading Edge Fit Norval

DEC 15-17

lunchLeading Edge Fit Norval

W (17.12.09)
For time:
30 Man Makers (2 x 30# DB)

W (16.12.09)
5 Rounds for time of:
5 Shoulder Presses @ 95#
10 Push Presses @ 95#
15 Push Jerks @ 95#

M (15.12.09)
For time:
Run 5K



Posted in Leading Edge Fit Norval

DEC 12-14

monkfish2Leading Edge Fit Norval

W (14.12.09)
Deadlift 5-5-5-5-5-5-5

W (13.12.09)
5 Rounds for max reps of:
Bench Press @ 200#
Pull-Ups @ 30#
Rest as needed between rounds.

GW (12.12.09)
AMRAP in 20 minutes of:
10 Thrusters @ 65#
10 Pull-Ups



Posted in Leading Edge Fit Norval

DEC 8-10

jerkchickenLeading Edge Fit Norval

MG (10.12.09)
5 Rounds for time(s) of:
15 chest to bar Pull-Ups
250m Row
Rest 2:30

GW (09.12.09)
5 Rounds for time of:
10 Deadlifts @ BW
25 Box Jumps @ 20″

GW (08.12.09)
Shoulder Press 1-1-1-1-1-1-1

Then, 50 Knees To Elbows.



Posted in Leading Edge Fit Norval

DEC 3, 5-6

rawsteakLeading Edge Fit Norval

WM (06.12.09)
3 Rounds for time of:
500m Row
21 Bench Presses @ BW

WM (05.12.09)
5 Rounds for time of:
400m Run
21 Thrusters (2 x 30# DB)

W (03.12.09)
Front Squat 3-3-3-3-3-3-3
Bar taken from ground.



Posted in Leading Edge Fit Norval