7/1/09 Wednesday

Warm up!

Main set:
L3: 10 rounds w/ 10 seconds rest between rnds
One Round is as follows:
- 10 push ups
- Throw a Medicine ball as far as you can
- Sprint after it
- Pick it up and run it 40 more yards

L2: 5 rounds w/ 20 secs rest

L1: 3 rounds w/ 30 secs rest




Train Hard!
Rayne

6/30/09 Tuesday

Warm up!


Main Set:
L3 and L2:
5 x 5 Back Squat
5 X 5 Power Clean
1 x 5 Dead Lift
3 x max set pull ups
3 x max set dips


L1:
3 x 5 Back Squat
3 x 3 power clean
1 x 5 Dead Lift






Train Hard
Rayne

6/29/09 Monday

Rest Day!



Happy Rest Day
Rayne

6/28/09 Sunday (Unloading Week)

Warm up!

Main Set:
L3:
30 Turkish Get ups
30 Hindu Squats
30 Hindu Push ups

L2:
16 Turkish Get ups
30 Hindu Squats
15 Hindu Push ups

L1:
10 Turkish Get ups
15 Hindu Squats
10 Hindu Push ups


Back yard fun!

Train Hard!
Rayne

6/27/09 Saturday (Unloading Week)

Warm up!

Main Set:
L3: 5 rounds for time
- 10 Ice Cream Makers
- 25 air squats

L2: 3 rounds for time
- 10 Ice Cream Makers
- 25 air squats

L1: 3 rounds for time
- 6 pull ups
- 15 air squats


Mother and Daughter ring work!

Train Hard!

Rayne

6/26/09 Friday (Unloading Week)

Rest Day!



Happy Rest Day!
Rayne

6/25/09 Thursday (unloading Week)

Warm up!

Main Set:
L1, L2 and L3:
-Snatch, Clean and Jerk Technique session
-5 x 1 Snatch W/ Moderate load
-5 x 1 Clean and Jerk




Train hard!
Rayne

6/24/09 Wednesday (Unloading Week)

Warm up!

Main Set:
L3: 100 Single Arm Thrusters

L2: 50 SATs

L1: 30 SATs

* Switch Hands every 5-10 reps, or as needed.

SAT Starting position: Standing with dumbbell in the rack position

Squat all the way down

Stand up and thrust the Dumbell overhead.

Train Hard!

Rayne

6/23/09 Tuesday (Unloading Week)

Rest Day!



Enjoy your second rest day!
Rayne

6/22/09 Monday (Unloading Week)

Rest Day!



Happy Rest Day!
Rayne

6/21/09 Sunday

Warm Up!

Happy Fathers Day!

Main Set: Skills Course with full Bunker Gear while breathing air
L3: 5 rounds 1 min rest between rnds
Choose 5 events and do as many reps of each event for 1 min then switch to the next event.
For example;
- Tire Drag
- Wood chop
- Kettle bell Farmers walk
- Tire Flip
- Heavy Sand Bag clean and carry

L2: 3 rnds 1min rest between rnds

L1: 2 rnds 2 min rest between rnds



Train Hard!
Rayne

6/20/09 Saturday

Rest Day!



Happy Rest Day!
Rayne

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." - Emil Zatopek

6/19/09 Friday

Warm up!

Main Set:
L3: 5 rounds
- 3 power snatches (Heavy)
- 5 pull ups
- 6 pistol squats

L2: 3 rnds
- 3 power snatches (Heavy)
- 5 pull ups
- 6 pistol squats

L1: 3 rnds
- 3 snatch high pull
- 3 pull ups
- 6 standing long jump



Train Hard!
Rayne

6/18/09 Thursday

Warm up!


Main Set:
L3: Heavy
5 x 5 Back Squat
5 x 5 Press
1 x 5 Dead Lift

L2: Moderate
5 x 5 Back Squat
5 x 5 Press
1 x 5 Dead Lift

L1: Moderate
5 x 3 Back Squat
5 x 3 Press
1 x 5 Dead Lift

Train Hard!
Rayne

6/17/09 Wednesday

Rest Day!



Happy Rest Day
Rayne

6/16/09 Tuesday

Warm up!

Main Set:
L3:
5 x 5 Power cleans
5 x 5 Weighted Pull Ups
5 x 5 Weighted Dips

L2:
5 x 5 Power cleans
5 x 3 Weighted Pull Ups
5 x 3 Weighted Dips

L1:
3 x 3 Power cleans
2 x 3 Weighted Pull Ups
2 x 3 Weighted Dips



Train Hard!
Rayne

6/15/09 Monday

Warm up!

Main Set: Tabata
L3: 3 full Tabatas
- Push ups
- Bottom to Bottom Squats *
- Kb Swings

L2: 2 Full Tabatas
- Push ups
- Bottom to Bottom Squats *

L1: half and half (switch excercises on each interval)
- Push ups
- Bottom to Bottom Squats *

* Bottom to Bottom Squats = regular air squats only during the rest interval you sit in the bottom of the squat position.



Train Hard!
Rayne

6/14/09 Sunday

Rest Day!

Happy Rest Day!

Rayne

6/13/09 Saturday

Warm up!

Main Set:
L3:
5 x 5 Dead Lift (Heavy)
then...30 Turkish Get Ups

L2:
5 x 3 Dead Lift (Heavy)
then...15 Turkish Get Ups

L1:
3 x 3 Dead Lift (Heavy)
then...10 Turkish Get Ups



Train Hard
Rayne

"Let no man's ghost return to say his training let him down."
~Author Unkown

6/12/09 Friday

Warm up!

Main Set:
L3: 5 rounds
- 10 Dumb Bell Clean and Jerks (@ Total weight of .5 body weight)
- 40 Yard Sprint

L2: 5 rnds
- 10 Dumb Bell Clean and Jerks
- 40 Yard Sprint

L1: 3 rnds
- 5 DB C&J
- 40 yrd sprint



Train Hard!
Rayne

6/11/09 Thursday

Rest Day!

Happy Rest Day!

Rayne

6/10/09 Wednesday

Warm up!

Main Set:
L3: 50 reps (moderate weight)
Bear Complex

L2: 25 reps (moderate weight)
Bear Complex

L1: 15 reps
Bear Complex

Train Hard!

Rayne

6/9/09 Tuesday

Warm up!

Main Set:
L3: 5 rounds as many reps as possible
- 2min of Kettle Bell snatches
- 1min of burpees
- 30 sec rest

L2: 3 rounds as many reps as possible
- 2min of Kettle Bell snatches
- 1min of burpees
- 30 sec rest

L1: 3 rounds as many reps as possible
- 1min of Kettle Bell swings
- 30 seconds of burpees
- 1min rest

Go hard!

Rayne