W1: Run 6 miles, Arms, W2: Weighted Ring Dips

05/16/13

Workout 1:
Run 6 miles
Cable Curls (32.5) 15, 15, 15, 15, 15
Rope Press (42.5) 15, 15, 15, 15
Overhead Rope Extension (37.5) 12, 12, 12
Ring Dips 3 x 10

Workout 2:
Weighted Ring Dips (45) 10, (60) 3 x 10

Chest

05/15/3

Pushups x 100
Ring Pushups 4 x 10
Bench Press (135) 20, (225) 10, (275) 7, 3 (315) 4
Cable Flys (25) 12, (30) 10, 10, 10

Bike, Run, "the seven", Run, Bike

05/14/13

Bike 7 miles (hills)

Run 2.5 miles
7 rounds for time of:
Handstand Pushups x 7
Thruster (135) x 7
Knees to Elbows x 7
Deadlift (245) x 7
Burpees x 7
Kettle Bell Swing (53) x 7
Pullups (strict) x 7
(27:23)
Run 1 mile

Power Cleans, Pullups & "Kelly" 400m, BJ, WBS

05/13/13

Complete the following in reps of 10-9-8-7-6-5-4-3-2-1:
Power Cleans (75% of body weight)
Pullups (strict)
(15:00)
"Kelly"(- 2 rounds, no time)
3 rounds of:
400m run
Box Jump 24" x 30
Wall Ball Shots (20) x 30

Run 3.5 miles

05/12/13

Run 3.5 miles

Oly Lifts: Snatch & Cleans

05/10/13

W1:
Warmup
Snatch (65) 10, (95) 10, (135) 4, (155) 4, (175) 2, 2, 2
Clean (95) 10, (135) 10, (185) 4, (225) 2

W2:
Snatch (115) 4, 4
Clean (115) 4, 4, 4, (135) 2, (225) 1- 1- 1- 1
Muscle Ups x 4

Run, Abs, Arms

05/09/13

Run 5k
4 rounds of:
Hollow Holds (30 seconds) x 3
Situps (abmat) x 25
Plank 45 seconds

Bicep Curls
Triceps Presses