Training Recap 1/23-1/29 (Week 3)

Sunday 1/23/11
AM SESSION
WORK CAPACITY
AMRAP
20:00
4 Pullups
8 Pushups
12 Squats
Total-26 Rounds
*see pushup challenge

Monday 1/24/11
Rest Day
*see pushup challenge

Tuesday 1/25/11
AM SESSION
STRENGTH
Deadlift
270×4
PM SESSION
ENDURANCE
4 Mile
*see pushup challenge

Wednesday 1/26/11
AM SESSION
ENDURANCE
AMRAP 20:00
400 meter run
Rest same amount of time
PM SESSION
WORK CAPACITY
AMRAP
15:00
4 Pullups
8 Pushpress (75#)
12 Squats
Total-16 Rounds +4pullups,8pushpress (17rnds in 15:20)
*see pushup challenge

Thursday 1/27/11
Rest Day
*see pushup challenge

Friday 1/28/11
AM SESSION
ENDURANCE
2 Miles
PM SESSION
STRENGTH
Front Squat
5-5-9
Standing Press
5-5-8
*see challenge

Saturday 1/29/11
PM SESSION
ENDURANCE
50:00 Run

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