No updates for two weeks. Out of town on summer vacation, Wohoo!

Consider going back in the archives and revisiting some of your favorite training sessions.





Happy Training
Rayne

7/15/08 Tuesday

Warm up!


Main Set:
L3: 5 rounds
-1 rope climb*
-1min jump rope
-2 muscle ups**
-1min jump rope
-4 pistol squats


L2: 3 rounds
-1 rope climb*
-1min jump rope
-2 muscle ups**
-1min jump rope
-4 pistol squats


L1: 2 rounds
-1 rope climb*
-1min jump rope
-2 muscle ups**
-1min jump rope
-4 pistol squats


*if no rope sub: 6 rope or towel (hung over bar) pull ups.
** if you no MU sub: pull and dips, 4 of each per round .





Happy Training
Rayne

7/14/08 Monday

Warm up!

Main set: Strength
L3: Heavy
3x5 Over head squat
3x5 Front squat
3x5 Back squat

L2: Heavy
3x3 Over head squat
3x3 Front squat
3x3 Back squat

L1: Moderate
3x3 Over head squat
3x3 Front squat
3x3 Back squat







Happy Training
Rayne

7/13/08 Sunday

Rest Day!

Happy Rest Day

Rayne

7/12/08 Saturday

Warm up!

Main Set: The "Sissy Test" Motor through for time
L3:
20 KB swings: 1 burpee
19 KB Swings: 2 burpees
18 KB Swings: 3 Burpees
17 KB Swings: 4 Burpees
-and so on
-and so on
-1 KB Swing: 20 Burpees


L2:
10 KB Swings: 1 Burpee
9 KB Swings: 2 Burpees
-and so on
-and so on
1 Kb Swing: 10 Burpees


L1:
5 KB Swings: 1 Burpee
4 KB Swings: 2 Burpees
3 KB Swings: 3 Burpees
2 KB Swings: 4 Burpees
1 KB Swings: 5 Burpees



Happy Training
Rayne

7/11/08 Friday

Warm up!

Main Set: Power

L3:

- 5x5 OHS

- 3x5 Snatch

- 3x5 Clean and Press

L2:

-3x5 OHS

-2x3 Snatch

-2x3 Clean and Press

L1:

- 2x5 OHS

- 2x3 Snatch

- 2x3 Clean and press

Happy Training

Rayne

7/10/08 Thursday

Rest Day!




Rest Easy
Rayne

7/9/08 Wednesday

Warm up!

Main Set:
L3:
- 100 Box jumps
- 100 Body Builders

L2:
- 50 Box jumps
- 50 Body Builders

L1:
- 25 Box jumps
- 25 Body Builders

Happy Training
Rayne

7/8/08 Tuesday

Warm up!

Main Set: HIIT (Tabata)

L3:
- Wall ball
- Pull ups
- L-sits

L2:
- Wall ball
- Pull ups

L1:
- Wall ball

Rules: 1 full tabata per excercise


D-Lo Learning to snatch!

Happy Training
Rayne

7/7/08 Monday

Rest Day!

7/6/08 Sunday (Unloading Week)

Rest Day!

Play hard! Go home dirty!

Happy rest day

Rayne

7/5/08 Saturday (unloading week)

Warm up!

Main Set:
L3:
- 50 single arm dumb bell snatches
- 50 single arm clean and presses

L2:
- 30 single arm dumb bell snatches
- 30 single arm clean and presses

L1:
- 20 single arm dumb bell snatches
- 20 single arm clean and presses

*switch arms half way on each set



Happy Training Day
Rayne

7/4/08 Friday (Unloading Week)

Happy Fourth of July!

Happy Rest Day

Rayne

7/3/08 Thursday (Unloading Week)

Warm up!

Main Set: Power (Light weight)

L3:
- 5x5 OHS
- 3x5 Snatch
- 3x5 Clean and Press

L2:
-3x5 OHS
-2x3 Snatch
-2x3 Clean and Press

L1:
- 2x5 OHS
- 2x3 Snatch
- 2x3 Clean and press

Happy Training

Rayne

7/2/08 Wednesday (Unloading Week)

Warm up!


Main Set:
L3: 3 rounds for time
- 15 pull ups
- 20 push ups
- 25 air squats


L2: 2 rounds for time
- 15 pull ups
- 20 push ups
- 25 air squats


L1: 2 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats





Happy Training
Rayne