25/7/12

Am Row 500m, then ROM drills Work Capacity: Complete the following for time… • 100x air squats • 4x rope climbs (15ft) • 75x air squats • 3x rope climbs (15ft) • 50x air squats • 2x rope climbs (15ft) • 25x air squats • 1x rope climb (15ft) Durability: Row 2,000m.  50x WTD GHD sit ups, 30x Good mornings (95#/65#). Break up into sets as needed SealFit Pm 7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec. -then- 5 rounds for time of: 9 Push Press 115/75# 12 OH Lunges 115/75# 15 Pullups OUTLAW

24/7/12

AM Baseline: Run 400m, then ROM drills Work Capacity: Complete 4-6-8-10-12-10-8-6-4 reps of the following • KB swings (32kg/24kg) • Box jump (30in/24in) • Burpee Durability:100x flutter kicks, 100x leg levers SealFit PM Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets. Notes: Percentage is based off 3RM -then- 3 rounds for total reps of: 2 minute AMRAP of: 5 Squat Clean to Thrusters 135/95# 25 Double-Unders *Rest 1 minute. 1 minute AMRAP of: Burpees 1 min rest OUTLAW *Rest 1 minute.

23/7/12

Am Baseline: ROM Drills. Run 400m, 15x sandbag cleans left side, run 400m, 15x sandbag cleans right side. Work Capacity: Complete the following for time… • 100x Burpee pull ups Durability: 1x800m sprint (There is only 1 of these, so make sure it is an all out effort). 50x GHD sit ups, 30x Good mornings (light Pm Power clean and jerk 1rm 20mins Elisabeth power   21-15-9 power cleans/ring dips 95/135