Wednesday 06/29/11

Phil:

Push Press
5 x 3



Clean Deadlift
5 x 3


3 x 30 sec AMREAP of burpees

1 min rest between rounds

Compare to 07/01/10.


Kiley:

Back Squat
3 x 5

4 RFT of:
10 Burpees
20 Walking Lunges
10 Pull-ups
Rest 2:00

Bike
20-30 miles

Monday 10/18/10

Phil:

Clean Pull
5 x 2


Clean Deadlift
5 x 3


Kiley:

CFE Swim
Swim each of the following at best possible pace, resting 1:00 between each set
50m
100m
200m
300m
500m
300m
200m
100m
50m

Thursday 07/01/10

Phil:

Push Press
5 x 3


Clean Deadlift
107% x 3 x 5


3 x 30 sec AMREAP of burpees

1 min rest between rounds

Thursday 06/24/10

Phil:

Push Press
5 x 3


Clean Deadlift
105% x 3 x 5


L-sit
2:00


10 min AMRAP of:
200m run
15 Box Jumps, 24"
15 Push-ups
15 Wall Balls, 20#


Kiley:

Press
5 x 5

10 minute AMRAP of:
200m run
15 Box Jumps, 18"
15 Push-ups
15 Wall balls, 10#

Thursday 06/17/10

Phil:

Push Press
4 x 4


Clean Deadlift
102% x 3 x 5


Toes-to-Bar
3 x 10

Thursday 06/10/10

Phil:

Push Press
4 x 4


Clean Deadlift
100% x 3 x 5


5 rounds for time of:
3 Thrusters, 135#/95#
6 Burpees
9 Box Jumps, 24"/18"

Kiley:

CF Rest Day

CFE Swim:
1600m - Easy pace