Training Recap 11/28-12/4 (Week 2)

Sunday 11/28/10
Rest Day

Monday 11/29/10
AM SESSION
ENDURANCE
10 Rounds
1:00 Run
1:00 Walk
Total-2.19 Miles
PM SESSION
STRENGTH
Squat
3-3-10
Bench
3-3-7
Pullups
35

Tuesday 11/30/10
AM SESSION
WORK CAPACITY
AMRAP 20:00
4 Pullups
8 Pushups
12 Squats
Total-24 Rounds
PM SESSION
ENDURANCE
4 Mile Run

Wednesday 12/1/10
Rest Day

Thursday 12/2/10
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
PM SESSION
STRENGTH
Front Squat
90×3. 105×3. 115×6
Press
100×3. 115×3. 130×4
Pullups Ladder

Friday 12/3/10
AM SESSION
ENDURANCE
AMRAP 20:00
400 meter run
*rest approximatly the same time
Total-7
PM SESSION
WORK CAPACITY
5 rounds for time of:
3 Push Jerks or Split Jerks 125 lbs
6 Pull Ups
9 Push Up
Time-5:28

Saturday 11/4/10
Rest Day

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