2/27/15 Thursday (Unloading Week)

Active Rest Day!
Run, Ride, Hike or Whatever - go move!






Follow Chip, he knows how to move!

Rayne

2/25/15 Wednesday (Unloading Week)

Rest Day!

2/24/15 Tuesday (Unloading Week)

Warm up!

Main Set: 
L3: 10 rounds
- 15 Kettle bell Clean and Jerk
- 40 yard sprint

L2: 5 rnds
- 15 Kettle bell Clean and Jerk
- 40 yard sprint

L1: 5 rnds
- 7 Kb clean and jerks
- 40 yard sprint

Train Hard!
Rayne

2/23/15 Monday (Unloading Week)

Warm Up!

Main Set: 
L3:
- 4 x 15 Over Head Squats (50% BW) rest 30 secs between sets
Then...
- 10 min Kettle Bell snatch test

L2: 
- 2 x 15 Over Head Squats (50% BW) rest 30 secs between sets
Then...
- 5 min Kettle Bell snatch test

L1:
- 2 x 10 Over Head Squats (30% BW) rest 30 secs between sets
Then...
- 3 min Kettle Bell snatch test

*Snatch Test: Snatch the Kettle Bell as many reps as you can in the allotted time, switch hands as needed.

Train Hard!
Rayne

2/22/15 Sunday (Unloading Week)

Rest Day!

2/21/15 Saturday

Warm up!

Main Set: 
L3: 
5 x 5 Dead Lift
5 x 5/5 Weighted Pistol Squats 
5 x 5 Weighted pull ups
5 x 5 Weighted Dips

L2:
5 x 5 Dead Lift
5 x 5/5 Pistol Squats 
5 x 5 Weighted pull ups
5 x 5 Weighted Dips

L1:
3 x 5 Dead Lift
3 x 5/5 Pistol Squats (with 
3 x 5 Pull ups
3 x 5 Dips

Train Hard!
Rayne

2/20/15 Friday

Warm Up!

Main Set: 
L3:
20 rep Back Squat
30 Sand Bag Get ups
60 Sand Bag lunges*

L2:
20 rep Back Squat
15 Sand Bag Get ups 
30 Sand Bag lunges*

L1:
20 rep Back Squat
10 Sand Bag Get ups 
20 Sand Bag lunges*

Train Hard!
Rayne