Linear Progression Week 5 Day 2

30 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Linear Progression
Bench 5 x 95, 3 x 115, 2 x 145, 2 x 5 x 165

Time: 10 minutes

Linear Progression Week 5 Day 1

28 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Linear Progression
Squat 5 x 45, 3 x 95, 2 x 125, 1 x 145, 2 x 5 x 165

Time: 20 minutes

Linear Progression Week 4 Day 2 & 3

25 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Linear Progression
Bench 5 x 45, 3 x 95, 2 x 115, 1 x 135, 2 x 5 x 155
Deadlift 5 x 135, 3 x 155, 2 x 185, 2 x 5 x 205

Time: 31 minutes

Linear Progression Week 4 Day 1

23 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Linear Progression
Squat 5 x 45, 3 x 95, 2 x 115, 1 x 135, 2 x 5 x 155

Time: 17 minutes

Linear Progression Week 3 Day 3

17 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Linear Progression
Deadlift 5 x 135, 3 x 155, 2 x 8 x 175

Time: 12 minutes

MetCon
10 x 50m Sprints, on the minute
10 second LSit every other sprint

Time: 10 minutes

MMA

15 Sep 2011

MMA

Linear Progression Week 3 Day 2

14 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Linear Progression
Squat 5 x 45, 3 x 95, 2 x 115, 2 x 8 x 135

Time: 12 minutes

MetCon
3 rounds for time of (Dan John Complex A):
6 x Bent Over Row
6 x Hang Power Clean
6 x Front Squat
6 x Press
6 x Back Squat
6 x Good Morning
65#, 2 minute rest between rds

Time: 10 minutes

Linear Progression Week 3 Day 1

13 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
2 x 3 Bench (95,115)

Linear Progression
Bench 2 x 8 x 135

Time: 4 minutes

MetCon
30 reps for time of:
Power Clean & Press (35# DBs)

Time: 10 minutes

Bear Complex

11 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
5-3-2 Pull Up

Bear Complex
5 rounds for time of:
Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight: 45,50,55,60,65#

Time: 23 minutes

Linear Progression Week 2 Day 3

10 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
5-3-2 Pull Up
1 x 5 Deadlift (135#)

Linear Progression
Deadlift 2 x 8 x 155

Time: 5 minutes

MetCon
Max single arm alternating American KB swings in 1 minute
Swings: 35 (40#)

Time: 1 minutes

Extra
500 m swim, 19 minutes

Linear Progression Week 2 Day 2

8 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
2 x 3 Bench (45,95)

Linear Progression
Bench 2 x 8 x 125

Time: 4 minutes

MetCon
21,15,9 reps for time of:
Push Press 95#
Hang Power Clean

Time: 16 minutes

Linear Progression Week 2 Day 1

7 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Back Squat (45,95)

Linear Progression
Squat 2 x 8 x 125

Time: 5 minutes

MetCon
5 rounds for time of:
10 Wallball (20#)
10 Parallete shoot through

Time: 10 minutes

Linear Progression Week 1 Day 3

5 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up

Linear Progression
Deadlift 2 x 10 x 135

Time: 5 minutes

MetCon
10 rounds for time of:
Sprint 50 yards
5 Chin Ups

Time: 17 minutes

Linear Progression Week 1 Day 1 & 2

4 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Back Squat (45,95)

Linear Progression
Squat 2 x 10 x 115
Bench 2 x 10 x 115

Time: 10 minutes

Chopped Wood for 45 minutes

Chopping Wood

3 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up

Chopped up a fallen tree from Irene.

1.5 hours

CrossFit Friday 110902

2 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Power Clean (45#)

Friday 110902
15-12-9-6-3 reps for time of:
Power clean (95,95,105,115x3,125x3,135)
Burpees

Time: 16 minutes

Squat & Press LP Week 7

1 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
2 x 3 Squat, Press (45#,65#)

Squat
10 x 3 x 105#

Press
10 x 3 x 90#

Time: 15 minutes

Extra
LSit: 5 x 20 count