Monday, 8/25/08
Burgener warm-ups with empty bar snatches
BB Snatch:
65×3/70×3/75×3/80×2/88/88/88/88/88.
Good Mornings:
95/115/135/135/135
2 sets, 10 GHD sit-ups, 10 Hip Extensions to hyper extensions for the hammies, 10 Reverse Crunches.
Tuesday, 8/26/08
4 rounds:
10 70# sandbag lifts (power cleans, squat cleans, zercher squats, overhead presses)
10 70# kettlebell swings
10 AbMat sit-ups
10 push-ups
10 burpees
10 air squats
Brief rest between sets
Wednesday, 8/27/08
Rest Day
Torri’s Deadlift PR
Thursday, 8/27/08
Burgener Warm-ups x 3
Muscle Snatch:
65×3/65×3
Power Snatch:
65×3/65×3
Hang Snatch:
65×3/65×3/7×2/75×3 crap/; the rest were singles, 75/80/90/90/90/95/100/100/100/100
Hang Clean:
112×2/111×2/120×2/125×2/135×2/145×2/155×2/1600×2
BB Russian Twists, x 10:
45/55/65
Kettlebell Snatch:
3×20
Abmat Sit-ups:
30/40/30
Reverse Crunches:
2×15
Friday, 8/29/08
Rest Day
Saturday, 8/30/08
Mid Hang Snatch:
45×3/65×3/70×3/
75/80/85/90/95/100 ps/100/105/105f/105 ps/105/110 ps/110 f/110 f/110.
DE Deadlifts:
225×5/225×5
60% @280#, 5 singles, with 1 minute rest between lifts.
70% @325#, 5 singles, with 1 minute rest.
75% @350#, 2 singles, with 1 minute rest.
Sandbag Cleans,
70# squat: 10/10/
power: 10/10/10
Sandbag Zercher Squats,
70# 10/10/10
Sunday, 8/31/08
40# Ruck Run. After walking for 10 minutes with the ruck, I ran, as it where, for 5 minutes. When I got to the base of my hill, I ran up it 2x and walked down. After I ran up 3 more times, I added in 25 step-ups on a rock, 25 push-ups and 25 air squats for each. This took about 25 minutes and walked another 10 minutes to get home, totally spent!
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