Training Recap 12/12-12/18 (Week 4)

Sunday 11/12/10
AM SESSION
STRENGTH
Deadlift
230×5. 260×3. 290×3
PM SESSION
WORK CAPACITY
AMRAP
20:00
3 Pullups
6 Pushups
9 Squats
*with weighted vest
Total-31 Rounds. 19:42

Monday 12/13/10
Rest Day

Tuesday 12/14/10
AM SESSION
STRENGTH
Squat
5-5-10
Bench
115×5. 135×5. 155×10
Pullup Ladder
20lbs
PM SESSION
ENDURANCE
3.2 mile run

Wednesday 12/15/10
AM SESSION
ENDURANCE
AMRAP
20:00
400 meter run
1:1 work to rest ratio
PM SESSION
WORK CAPACITY
AMRAP 20:00
4 Pullups
8 Pushups
12 Squats
Total-24 Rounds

Thursday 12/16/10
Rest Day

Friday 12/17/10
AM SESSION
STRENGTH
Front Squat
5-5-8
Standing Press
5-5-8
Pullup Ladder
25lbs
PM SESSION
ENDURANCE
3 Mile

Saturday 12/18/10
PM SESSION
ENDURANCE
3 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: