Thursday, May 21, 2009

WOD
3-mile run to U-M track, followed by -
35-minute tempo run w/ fartlek intervals

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
DB Hang Squat Clean (2 x 35#)
Wall Ball (14#)
American KB Swing (24 kg)

Time: 15:31

Countdown to D-Day: T minus 22

Workout 1
1.3 mi. warm up, followed by -
12 x 400 m @ 5-K race pace w/ 1-min recovery between sets

Workout 2
"Monsoor"
4 Rounds of:
800 m Run
20 KB SDLHP (32 kg)
20 Burpees
100-yd Farmers' Walk (2 x 32 kg KBs)
40 Situps

Time: 49:31

Countdown to D-Day: T minus 29

Workout 1
36-minute fartlek run
400m/800m/1600m @ 5-K race pace; Tabata :20/:10 x 4

Workout 2
CrossFit Evolution
AMRAP in 10 min:
5 KB Swings (32 kg)
10 Knees-To-Elbows
15 Air Squats

Total no. of rounds: 8 + 5 KB Swings

Rest 2 min, then
AMRAP in 10 min:
2 Deadlifts (205#)
4 Handstand Push-ups
8 Chest-to-Bar Pull-ups

Total no. of rounds: 6

Workout 3
Some light Oly training:
Strict Press - 45# x 5; 65# x 5; 75# x 3; 80# x 1; 85# x 1; 90# x 1
Jerk - heavy single; 80% of that x 1 x 3 (105# x 1 x 3)
2-position snatch (floor, mid-thigh) - 60% x 3 sets (65#/70#/75#)
Snatch - single, from floor - 80# x 1; 85# x 3; 90# x 1
2-position clean (floor, mid-thigh) - 60% x 3 sets (95# x 1 x 3)