Phil:
Power Snatch
5 x 2
3 rounds for time of:
10 Burpees
20 Walking Lunges
30 Double-unders
What follows was originally a possibility:
Back Squat (LD)
2 x 5
Since VD was on Monday instead of Sunday (due to travel), I might skip the light squatting this week. I'd still like ID to be on Thursday, and since I've already got snatching today, I don't want to be stupid with respect to Thursday's squatting.
Kiley:
CFE Swim:
5 x 200y, rest :30
4 RFT of:
20 Wallballs, 14#
20 GHD Sit-ups
20 KB Swings, 1 pood
Showing posts with label cfe swim. Show all posts
Showing posts with label cfe swim. Show all posts
Tuesday 12/27/11
Phil:
Back Squat (LD)
2 x 5
Kiley:
CFE Swim
Press
3 x 5
3 RFT of:
12 1 Arm DB Snatches, 1 pood (each leg)
15 Lunges (each leg)
18 Push-ups
Back Squat (LD)
2 x 5
Kiley:
CFE Swim
Press
3 x 5
3 RFT of:
12 1 Arm DB Snatches, 1 pood (each leg)
15 Lunges (each leg)
18 Push-ups
Wednesday 12/21/11
Phil:
Rest Day
Kiley:
CFE Swim:
Rest 2:00 between each.
50 meters
100 m
200m
400m
800m
400m
200m
100m
50m
Rest Day
Kiley:
CFE Swim:
Rest 2:00 between each.
50 meters
100 m
200m
400m
800m
400m
200m
100m
50m
Friday 12/16/11
Phil:
Practice - handstands and something else
10 min AMRAP of:
10 Ring Dips
10 Pull-ups
10 Sit-ups
Kiley:
CFE Swim
6 x 3:00 on, 3:00 off
Deadlift
5-5-5-3-3-3
Back Squat 405 x 8
12/11/11
Practice - handstands and something else
10 min AMRAP of:
10 Ring Dips
10 Pull-ups
10 Sit-ups
Kiley:
CFE Swim
6 x 3:00 on, 3:00 off
Deadlift
5-5-5-3-3-3
Back Squat 405 x 8
12/11/11
Wednesday 12/14/11
Phil:
Rest day
Kiley:
CFE Swim:
6 x (3:00 on, 3:00 off)
Muscle-ups, 10 reps
Up Downs, 25 reps (burpees)
Single Arm KB Swings, 25 reps
TTB, 25 reps
Air Squats, 50 reps
Cleans, 25 reps
Hollow Rocks, 1 minute AMRAP
Every minute do 10 DU's
At the top of every minute do 10 DU's, with the exception of the first minute.
If you don't have MU's, sub 10 ring pull-ups and 10 ring dips at the end instead.
Rest day
Kiley:
CFE Swim:
6 x (3:00 on, 3:00 off)
Muscle-ups, 10 reps
Up Downs, 25 reps (burpees)
Single Arm KB Swings, 25 reps
TTB, 25 reps
Air Squats, 50 reps
Cleans, 25 reps
Hollow Rocks, 1 minute AMRAP
Every minute do 10 DU's
At the top of every minute do 10 DU's, with the exception of the first minute.
If you don't have MU's, sub 10 ring pull-ups and 10 ring dips at the end instead.
Tuesday 12/13/11
Phil:
Power Snatch
5 x 2
Deadlift
1 x 5+
Kiley:
OHS
3-3-3-1-1-1
5 RFT of:
7 Wallballs, 15#
7 Box Jumps, 16"
7 HSPU's
Deadlift 490 x 6
12/06/11
Power Snatch
5 x 2
Deadlift
1 x 5+
Kiley:
OHS
3-3-3-1-1-1
5 RFT of:
7 Wallballs, 15#
7 Box Jumps, 16"
7 HSPU's
Deadlift 490 x 6
12/06/11
Friday 12/09/11
Phil:
Practice
Handstands and probably something else
For time:
21-15-9 KB Swings, 1.5 pood/1 pood (used 2 pood)
42-30-18 Double-Unders
21-15-9 Burpees
Kiley:
CFE Swim
6 x 3:00 TT, rest 3:00
Practice
Handstands and probably something else
For time:
21-15-9 KB Swings, 1.5 pood/1 pood (used 2 pood)
42-30-18 Double-Unders
21-15-9 Burpees
Kiley:
CFE Swim
6 x 3:00 TT, rest 3:00
Friday 12/02/11
Phil:
High Hang Snatch + Below Knee Snatch + Snatch
5 x (1 + 1 + 1)
10 min AMRAP of:
10 KB Swings, 2 pood
15 Push-ups
20 Sit-ups
Kiley:
CFE Swim:
8 x 200m, rest 1:00 between each.
High Hang Snatch + Below Knee Snatch + Snatch
5 x (1 + 1 + 1)
10 min AMRAP of:
10 KB Swings, 2 pood
15 Push-ups
20 Sit-ups
Kiley:
CFE Swim:
8 x 200m, rest 1:00 between each.
Thursday 12/01/11
Phil:
Back Squat
2 x 5, 1 x 5+
Kiley:
CFE Swim:
10 x 50m on the :55
Rest 5:00
5 x 100m on the 1:55
Rest 3:00
500m
Back Squat
2 x 5, 1 x 5+
Kiley:
CFE Swim:
10 x 50m on the :55
Rest 5:00
5 x 100m on the 1:55
Rest 3:00
500m
Tuesday 11/29/11
Phil:
Power Snatch
5 x 3
Deadlift
1 x 5+
Kiley:
CFE Swim:
15 minutes with t-shirt. Rest 3:00. 15 minutes w/o t-shirt.
"Fran"
21-15-9 reps for time of:
Thrusters, 63#
Pull-ups
Power Snatch
5 x 3
Deadlift
1 x 5+
Kiley:
CFE Swim:
15 minutes with t-shirt. Rest 3:00. 15 minutes w/o t-shirt.
"Fran"
21-15-9 reps for time of:
Thrusters, 63#
Pull-ups
Sunday 11/27/11
Phil:
Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Kiley:
CFE Swim
3 x (50m, 100m, 200m). Rest the same time the interval takes.
Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Kiley:
CFE Swim
3 x (50m, 100m, 200m). Rest the same time the interval takes.
Saturday 11/26/11
Phil:
Rest Day
Kiley:
CFE Swim
5 RFT of:
Swim 100y
15 Push-ups
15 Squats
Rest Day
Kiley:
30 KTE
30 KB Swings, 1pood
30 Wallballs, 15#
30 GHD Sit-ups
30 Hang Power Snatches, 55#
CFE Swim
5 RFT of:
Swim 100y
15 Push-ups
15 Squats
Tuesday 11/08/11
Phil:
Power Snatch
5 x 3
Deadlift
1 x 5+
Kiley:
CFE Swim
4 x 200y, rest :90 between each.
Power Snatch
5 x 3
Deadlift
1 x 5+
Kiley:
CFE Swim
4 x 200y, rest :90 between each.
Wednesday 11/02/11
Phil:
Rest Day
Kiley:
CFE Swim
6 minutes of 25y sprints on :30, rest 3 minutes.
4 minutes of 25y sprints on :30, rest 2:00.
2 minutes of 25y sprints on :30.
Rest Day
Kiley:
CFE Swim
6 minutes of 25y sprints on :30, rest 3 minutes.
4 minutes of 25y sprints on :30, rest 2:00.
2 minutes of 25y sprints on :30.
Tuesday 11/01/11
Phil:
Power Snatch
5 x 3
Deadlift
1 x 5+
Kiley:
CFE Swim
20 minute swim with t-shirt for drag. Rest 3:00
20 minute swim w/o t-shirt.
Power Snatch
5 x 3
Deadlift
1 x 5+
Kiley:
CFE Swim
20 minute swim with t-shirt for drag. Rest 3:00
20 minute swim w/o t-shirt.
Thursday 10/20/11
Phil:
Bench Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Kiley:
CFE Swim:
10 x 50 yards on the :45
Rest 5:00
5 x 100 yards on the 1:45
Rest 3:00
500 yards for time
Bench Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Kiley:
CFE Swim:
10 x 50 yards on the :45
Rest 5:00
5 x 100 yards on the 1:45
Rest 3:00
500 yards for time
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