Trainging Recap 12/26-1/1/11 (Week 6)

Sunday 12/26/10
AM SESSION
STRENGTH
Front Squat
115×5
Press
105×5
PM SESSION
WORK CAPACITY
AMRAP
20:00
3 Pullups
6 Pushups
9 Squats
*w/ weighted vest
Total- 30 Rounds in 19:25

Monday 12/27/10
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
WORK CAPACITY
5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Time-6:23

Tuesday 12/28/10
Rest Day

Wednesday 12/29/10
AM SESSION
ENDURANCE
2 Mile
PM SESSION
STRENGTH
Deadlift
270×3
SLDL
45#Plate 3×10

Thursday 12/30/10
AM SESSION
ENDURANCE
7 Rounds
Run 400 meter
Walk the same amout of time it took to run 400 meters.
PM SESSION
WORK CAPACITY
7 Rounds
7 Push Press
14 Pullups
Time-10:08

Friday 12/31/10
Day 1 of 5 day rest cycle

Saturday 1/1/11
Day 2 of 5 day resy cycle
*see pushup challenge

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