Running

4 Rounds for time. Rest as much as necessary between rounds. Post times.

BEAST

800m Run

INTERMEDIATE

800m Run

NEWBIE

400m Run

Back On!

Shoulder Press 5 x 5
Increase weight each set if possible.

These are heavy sets of 5. Similar to the heavy squat day, warm up, get some light sets of shoulder press, then move into your first work set. The goal is a pr for a set of 5. If you have a belt use it. This movement is nearly equal parts shoulder and midline. Without a strong, sturdy, and rigid midline, the shoulders and back cannot produce efficient force.

Awesome video of the greatest sprinter this decade. Click link below.
http://www.youtube.com/watch#!v=iSb_Lj836v4&feature=related

Fran

21 - 15 - 9 for time of:

BEAST

95# Thrusters

Pullups

INTERMEDIATE

65# Thrusters

Pullups

NEWBIE

45# Thrusters

Jumping pullups

Fran Tomorrow

Skills and Sprints!

Skill Work:
Jump rope 8 minutes, mixing in double unders, crossovers, one leg, etc.
Rest 3 minutes
Handstand practice 5 minutes. Use a wall and work to freestand.
Rest 3 minutes

BEAST
12 x 50yd sprints on the 1:00

INTERMEDIATE
12 x 50yd sprints on the 1:30

NEWBIE
12 x 50yd sprints on the 2:00

Watching, waiting, judging...

Ian Thorpe, the great 200m sprinter. High Elbows!

We will do "Fran" either tomorrow or Thursday....be prepared.

BEAST
AMRAP in 12 minutes of:
5 pullups
10 pushups
15 double unders

INTERMEDIATE
AMRAP in 12 minutes of:
5 assisted pullups
10 pushups
15 double unders or 45 singles

NEWBIE
AMRAP in 12 minutes of:
5 jumping pullups
10 knee pushups
45 single unders

AMRAP = As Many Rounds As Possible

Heavy 5 x 5

Duran squatting heavy

BEAST

INTERMEDIATE

NEWBIE

5 x 5 Back Squat

Increase weight each set if possible. Rest at least 3 minutes between sets. Post loads of each set to comments.

How to properly perform a heavy 5 x 5 squat:
1. Warm up: Include dynamic stretching, air squats, rowing, etc.
2. Get a couple sets with SUPER light weight. Squat a 45# bar for 2 sets of 5.
3. Work up to your first set of 5. If your first set is going to be 315#; do 135# x 5, 185# x 3, 225# x 2, 275# x 1.
4. Rest, then get under the bar for your first work set

It is okay to fail in your later sets. In fact, I would encourage it as long as you have trustworthy spotters. The point of this workout is to overload the muscular system. If we always squat 225# forever are we getting stronger? Push your body, test your limits, you are capable of much more than you think!

Sunday

BEAST
For time:
1 mile run

INTERMEDIATE
For time:
1 mile run

NEWBIE
For distance:
10 minute run or row

REST 5 minutes

Max reps in 2 minutes of:
pullups
pushups
squats

rest exactly 1 minute between movements.
Post times, distances, and reps to comments