December 24 – December 31, 2007

Monday    12-24-2007    BW 185.0
Warm-up and mobility drills
A – Turkey squat (2x16kg) – 4×10. Each set followed by one of the following:
B1 – Fig8 and 4-pass (20kg) – 2m
B2 – 1ACl16kg + burpee – 2m
B3 – Forgot – 2m
B4 – Burpee + push-pull(2x20kg) – 2m
C – 1ASw16kg – 5 + 1ACl16kg – 5 + 1ASn16kg – 5 + Get up (BW), switch sides – 6m
D – 1ALC16kg – 8m. 20/20.

Tuesday    12-25-2007    BW 186.4
Planned rest day

Wednesday    12-26-2007    BW 189.0
A – Jump rope – 4x1m work, 4x1m rest.
B1 – 2ALC16kg – 55 in 10 sets.
B2 – Burpees – 55 in 10 sets.
22m3s duration.

Thursday    12-27-2007    BW 186.0
A – Jump rope – 4x1m work, 4x1m rest.
B – 1ALC24kg – 7m. (5m 12/12; 2m 5/5)
C – 1ASw24kg – 30/30, 20/20
D1 – Pullups (Medium band assist) – 3×4
D2 – Pushups – 3×8
D3 – 1/2Getup24kg – 3×2/2

Friday    12-28-2007    BW 186.4
Planned rest day

Saturday    12-29-2007    BW 185.2
A – Jump rope – 4x1m work, 4x1m rest.
B – 1ALC24kg – 7m. (5m 12/12; 2m 5/5).
C – 1ASw24kg – 30/30, 20/20, 15/15.
D –GetupSitup16kg – 10/10.

Sunday    12-30-2007    BW 184.6
A – Jump rope – 2x1m work, 1m rest.
B1 – Burpees – 10,9,8,7,6,5,4,3,2,1.
B2 – 2ALC16kg – 1,2,3,4,5,6,7,8,9,10.
C – Jump rope – 2x1m work, 1m rest.

Monday    12-31-2007    BW 184.0
A – Jump rope – 2m.
B1 – BW Squats – 10,15,20.
B2 – Divebomber pushups – 4,6,6.
C – 1ALC24kg – 8m. (6m 15/15; 2m 5/5).
D – 1ASw24kg – 35/35,23/23,17/17
E – Plank – 1m.
F – Jump rope – 2m.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


%d bloggers like this: