Consider going back in the archives and revisiting some of your favorite training sessions.
Happy Training
Rayne
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
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
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
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
7/12/08 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
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
7/9/08 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
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
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
7/5/08 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
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
7/3/08 Thursday (Unloading Week)
Warm up!
- 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
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
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
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