TRAINING LOG

April 2011

APR 28-30

Leading Edge Fit Norval

W (30.04.11)
Shoulder Press 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets.

GW (29.04.11)
AMRAP in 7 minutes of +3 increasing rep ladder of:
Thrusters @ 100#
Chest To Bar Pull-Ups

GW (28.04.11)
21, 18, 15, 12, 9, 6, 3 rep rounds for time of:
Strict Pull-Ups
KB Swings @ 72#



APR 24-26

Leading Edge Fit Norval

W (26.04.11)
Close Grip Bench Press 5-2-2-1-1-1

M (25.04.11)
For time:
2K Row

WM (24.04.11)
AMRAP in 12 minutes of:
10 KB Swings @ 53#
50m Sprint



APR 21-23

Leading Edge Fit Norval

W (23.04.11)
1 minute interval increasing rep ladder of:
Weighted Pull-Ups @ 53#
Once you max out, rest, then pyramid back down to zero on same 1 minute intervals.

W (22.04.11)
Deadlift 1-1-1-1-1-1-1

G (21.04.11)
AMRAP in 20 minutes of:
Muscle-Ups



APR 17-19

Leading Edge Fit Norval

G (19.04.11)
10 minutes in Hand-Stand

G (18.04.11)
For time:
100 Chest To Bar Chin-Ups

GW (17.04.11)
5 Rounds for time of:
15 Bench Presses @ 135#
15 Pull-Ups



APR 14-16

Leading Edge Fit Norval

W (16.04.11)
AMRAP in 10 minutes of:
KB Snatch @ 53#

W (15.04.11)
Shoulder Press 5-5-5-5-5

GW (14.04.11)
21-15-9 rep rounds for time of:
KB Swings @ 72#
Burpees



APR 11-13

Leading Edge Fit Norval

GW (13.04.11)
1 minute interval increasing rep ladder of:
Weighted Pull-Ups @ 53#
Once you max out, rest, then pyramid back down to zero on same 1 minute intervals.
Then,
20 X 5 Strict Pull-Ups
30 Seconds between sets.

WMG (12.04.11)
5 Rounds for times of:
5 Power Cleans @ 155#
8 Knees To Elbows
50m Sprint
Rest 90 seconds.

W (11.04.11)
Back Squat 3-3-3-3-3-3-3



APR 6, 9-10

Leading Edge Fit Norval

GW (10.04.11)
1 minute interval increasing rep ladder of:
Weighted Ring Dips @ 30#
Once you max out, rest, then pyramid back down to zero on same 1 minute intervals.
Then,
20 X 4 Ring Dips
30 Seconds between sets

W (09.04.11)
Shoulder Press 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets.

GW (06.04.11)
AMRAP in 15 minutes of:
9 Deadlifts @ 155#
12 Strict Push-ups
15 Box jumps



APR 2, 4-5

Leading Edge Fit Norval

G (05.04.11)
21-15-9 rep rounds for time of:
Burpees
Sit-Ups

W (04.04.11)
5 Rounds for time of:
15 R KB Snatch @ 36#
15 L KB Snatch @ 36#
30 KB Swings @ 36#

G (02.04.11)
For time:
100 Chest To Bar Chin-Ups