Monday 06/27/11

Phil:

Clean and Jerk
87% x 1 x 5


Front Squat
1 x 12


4 x 200m sprint

Rest 2 minutes between sprints.


Kiley:

5 RFT of:
200y Swim
15 Push-ups
15 Squats

Wednesday 05/18/11

Phil:

Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+


8 x 200m sprint
Full recovery (2-3 min)

Compare to 05/19/10.


Kiley:

CFE Bike:
Ride 15-20 miles, get bike outside

OHS
5-5-5-5-5

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Tuesday 06/29/10

Phil:

Clean and Jerk
87% x 1 x 5


Front Squat
1 x 12


4 x 200m sprint

Rest 2 minutes between sprints.


Kiley:

Rest Day

Wednesday 05/19/10

Phil:

Back Squat
5 x 5


8 x 200m sprint
Full recovery (2-3 min)

Kiley:

CF
Press
Try to find new 1RM

Bottom to Bottom Tabata Squats
8 rounds of :20 on, :10 rest with rest being done in the "bottom" of the squat

CFE Bike
4 x 2 miles holding best possible pace.  Do not slow more than 5 seconds.  2:00 recoveries.