Tuesday, January 29th, 2013

Maximum Aerobic Power Sessions(Cyclical): Look at Friday, November 10th for your records on 500 meter Row Time Trial 12 Sets of the following: Row x 1:00 minute @ 90% Rest/Walk x 1:00 minute. Take 5-7 seconds off your best 500 meter time pace. So...

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Tuesday, January 29th, 2013

Maximum Aerobic Power Sessions: 8 Minutes of the following @ 90% of: 5 Step Down Box Jumps 10 Russian Kettlebell Swings 10 Airdyne Calories Rest 4 Minutes 8 Minutes of the following @ 90% of: Run 100 Meters or Airdyne x10 Calories 10 Barbell Push...

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Tuesday, January 29th, 2013

LP1(MONO) + IGT 3 Sets of the following @ 90% of: 1 Minute of Airdyne, rest 5 minutes between sets. + Rest 10 minutes + 3 Sets of the following: 25 Handstand Push Ups For Time 100 Double Unders For Time Rest 3 Minutes + Rest 10 minutes + 3 Sets...

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Monday, January 28th, 2013

Snatch Intense + Clean and Jerk Intense + Thruster/Muscle Ups A. Snatch Below the Knee Position, build to a heavy single, rest as needed between efforts. B. Clean and Jerk @ 80%, 1.1 x 4 sets, rest 3-4 minutes between sets. C1. Thruster, 1 tough...

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Monday, January 28th, 2013

Press Intense(Horizontal) + Upper Body Push(Vertical)/Core + Lower Body Cond/Al End A. Close Grip Bench Press or DB Bench Press @ 30×0, 6-8 reps x 3 sets, rest 1:30. B1. DB Single Arm Press @ 30×1, 8/each side x 3 sets, rest 1 minute...

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