Run 4.7 Miles w/Di (Snow)
http://connect.garmin.com/activity/21190598
Wednesday:
Complete three rounds for time of:
Run 800m (Row 1000m)
155 pound Power cleans, 21 reps
Run 800m (Row 1000m)
155 pound Power cleans, 21 reps
Thursday:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions
Friday:
"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Run 400m (Row 500m)
20 KB swings (1.5 pood)
Run 400m (Row 500m)
20 Overhead Squats (115lbs)
Run 400m (Row 500m)
20 Burpees
Run 400m (Row 500m)
20 Pullups (Chest to Bar)
Run 400m (Row 500m)
20 Box jumps (24")
Run 400m (Row 500m)
20 Squat Cleans (95 lbs)
Run 400m (Row 500m)
"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Run 400m (Row 500m)
20 KB swings (1.5 pood)
Run 400m (Row 500m)
20 Overhead Squats (115lbs)
Run 400m (Row 500m)
20 Burpees
Run 400m (Row 500m)
20 Pullups (Chest to Bar)
Run 400m (Row 500m)
20 Box jumps (24")
Run 400m (Row 500m)
20 Squat Cleans (95 lbs)
Run 400m (Row 500m)
Saturday:
Rest Day!
Sunday:
Split Jerk 1-1-1-1-1-1-1 reps
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