Training Recap 12/5-12/11 (Week 3)

Sunday 11/5/10
AM SESSION
STRENGTH
215×3. 245×3. 275×5
PM SESSION
WORK CAPACITY
AMRAP
20:00
3 Pullups
6 Pushups
9 Squats
*with weighted vest
Total-30 rounds in 19:48

Monday 11/6/10
AM SESSION
ENDURENCE
3 Rounds
3:00 Run/1:00 Walk
3:00 Run/3:00 Walk
PM SESSION
STRENGTH
Back Squat
5-3-10
Bench Press
5-3-7
Pullups
Ladder

Tuesday 11/7/10
Rest Day

Wednesday 11/8/10
AM SESSION
ENDURANCE
10 Rounds
1:00 Run
1:00 Walk
PM SESSION
WORK CAPACITY
5 rounds for time:
5 Deadlifts (230#)
10 Burpees
Time-5:58

Thursday 11/9/10
AM SESSION
ENDURANCE
4 Rounds
3:00 Run
3:00 Walk
PM SESSION
STRENGTH
Front Squat
5-3-3
Press
105×5. 125×3. 135×1
Pullup Ladder
15#

Friday 11/10/10
Rest Day

Saturday 11/11/10
PM SESSION
ENDURANCE
3×1 mile

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: