May. 27th- Double

AM

A. Snatch Cluster @80% effort, 1.1.1 x 5 sets, rest 2mins
@180#'s Completed
B1. Back Squat w/ Chains @20x1, 4-6 reps x 4 sets, 2m30s
205(6), 210(6), 215(5), 215(4)
B2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2m30s
65(5), 75(4), 75(4), 80(3)
C1. BB Russian Step-ups @11x0- 24", 10-12 reps/leg x 3 sets, rest 1min b/t legs
75(12), 80(12), 85(10)
C2. Ring Rows @31x1, 8-12 reps x 3 sets, rest 1m30s, adjust feet to meet rep range
12 reps, 12 reps, 12 reps


Rest 6hrs+

PM

5 x 35sec Row Sprints @95-97% effort, walk 4min
1. 1m26.1 / 203m   2. 1m26.0 / 203m  3. 1m23.8 / 208m  4. 1m23.6 / 209m  5. 1m23.6 / 209m
+
5 x 45sec Airdyne Sprints @95% effort, walk 5mins
Completed, avg was around 29-30mph
+
15min Airdyne @50% effort
Completed

Firefit Full Run- May. 22nd, 2012

May. 20th- Double

AM

A. Squat Cleans @80% effort, 5 reps x 3 sets, rest 3mins, drop each rep
@220#'s Completed
B1. Back Squat w/ Chains @20x1, 6-8 reps x 3 sets, rest 2m30s
195(8), 200(7), 200(7)
B2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 3 sets, rest 2m30s
65(6), 75(4), 75(4)
C1. BB Russian Step-ups @11x0- 24", 12-15/leg x 3 sets, rest 1m30s
65(15), 75(15), 80(12)
C2. 1-Arm DB Row, 10-12 reps x 3 sets, 1m30s
70(12), 80(12), 85(12)

Rest 6hrs+

PM

It was raining out so I changed it up

Staris w/ 42# Bundle, then descent down down, 3 sets
1. 31.61    2. 30.07   3. 29.56
+
Dummy Drag, 96' x 5 sets, rest 4mins
1. 17.1s   2. 16.1s   3. 15.1s   4. 16.1s   5. 14.1s  
+
Row, 95% effort, 45sec x 5 sets, rest walk 5mins
(avg 500m / distance)  1. 1m28.7 / 253m   2. 1m28.6 / 253m   3. 1m27.8 / 256m   4. 1m27.7 / 256m
5. 1m27.3 / 257m
+
Airdyne @50% effort- 15mins
17.7 avg mph   Distance= 4.69 miles

May. 11th- Double

AM

A. Squat Clean @80% effort, 5 reps x 3 sets, rest 3mins- drop every rep
@220#'s Completed
B1. Back Squat w/ Chains @20x1, 6-8 reps x 3 sets, rest 2m30s
185(8), 195(7), 195(7)
B2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 3 sets, rest 2m30s
45(6), 55(6), 65(5)
C1. BB Russian Step-ups @11x0- 24", 12-15/leg x 3 sets, rest 1m30s
45(15), 55(15), 65(15)
C2. One Arm DB Row, 10-12 reps x 3 sets, rest 1m30s
50(12), 60(12), 70(12)

Rest 6hrs+

PM

5 x 30sec Run Sprint @95% effort, walk 4mins
Completed
+
5 x 45sec Row @95% effort, walk 5mins- damper #10
Completed all under 1m30s avg 500m
+
15min Airdyne @50% effort
Avg mph= 15.9    Distance= 4.16 miles