11/13/09 Friday

Warm up!

Main Set: Metcon
L3: As many Rounds As possibe in 20min
- 1 muscle up
- 5 ring dips
- 10 lunges
- 15 box jumps (24")

L2: As many Rounds As possibe in 20min
- 1 muscle up (sub: pullups and dips 3:1)
- 5 ring dips
- 10 lunges
- 15 box jumps (24")

L1: As many Rounds As possibe in 10min
- 2 pull ups
- 2 dips
- 5 push ups
- 10 lunges
- 15 box jumps (24")

Train hard!
Rayne

11/12/09 Thursday

Warm up!

Main Set: Power
L3:
10 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 4 rnds of
3 power snatchs - lower into deep squat on each rep
2 snatches
4 rnds Core Complex

L2:
5 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 4 rnds of
3 power snatchs - lower into deep squat on each rep
2 snatches
3 rnds Core Complex

L1:
3 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 2 rnds of
5 power snatchs - lower into deep squat on each rep
2 rnds Core complex**

*squat thrust is a burpee without the push up. Every movement is the same except you stay in the top of the push up position without dropping your chest to the ground.

**Core complex: 20 crunches, 40 flutter kicks, 1 min of front plank, 1 min back bridge (sub: glute ham raise)

Train Hard!
Rayne

11/11/09 Wednesday

Rest Day!

Practicing the "bumper spot"

Happy Rest Day!

Rayne

11/10/09 Tuesday

Warm up!

Main Set: Metcon
L3: for time **
- 3x ( 50 double unders, 10 burpees)
- 4x ( 1 rope climb, 30 goblet squats)
- 5x ( 10 push ups, 20 sit ups, 10 box jumps

L2: for time **
- 1x ( 50 double unders, 10 burpees)
- 2x ( 1 rope climb, 30 goblet squats)
- 3x ( 10 push ups, 20 sit ups, 10 box jumps)

L1: for time **
- 1x ( 50 rope jumps, 6 burpees)
- 2x ( 1 rope climb, 15 goblet squats)
- 3x ( 6 push ups, 10 sit ups, 6 box jumps

**complete each block of sets before moving onto the next one.

Happy Birthday Marines, Semper Fi!

Train Hard!

Rayne

Post loads, time and thoughts to the comments

11/09/09 Monday

Warm Up!

Main Set: Strength
L3, L2 & L1:
20 rep back squat
Then 3 rounds of: max pull ups, dips and sit ups - 1min rest btwn

*Note: use your 10 rep max, take a full deep breath between every rep. You won't blow through this set quickly, take your time - do not re-rack the weight until you are done.

Train hard!

Rayne

Post loads and thoughts to the comments

11/08/09 Sunday

Rest Day!

Happy Rest Day!
Rayne

11/07/09 Saturday

Warm Up!

Main Set: Strength/Power
L3: (heavy)
5x5 Front squat
4x2 Jerks
Then... core complex x3

L2: (heavy)
5x5 front squats
4x2 Jerks
Then... core complex x2

L1: (moderate)
5x5 front squats
4x2 Jerks (light)
then... core complex x2

Core complex:  10 hangings knee to elbows, 1min front plank, 1min left plank, 1min right plank, 1min hollow body, 1min super man, 1 min L-sit - time is cumulative, so it is total time in position - if you go out of position the clock stops. (you are welcome :-)

Train Hard!
Rayne




Post loads and thoughts to the comments