Wednesday, April 27, 2011

Pre-Lift, Practice

5 overhead squat 20kg
4 squat clean and jerk 40kg

3 rounds:
(4 squat clean and jerk 50kg
3 3-step jumps per leg)

5 single-leg max jumps per leg

Practice: flying 30s

Tuesday, April 26, 2011

Lift, Practice

Muscle-ups: 3, 3, 5

3 rounds:
(3 deadlift at 90kg
6 standing max jumps)

2 rounds:
(3 power cleans 60kg
6 box jumps)

15 hanging leg raises

Practice.

Wednesday, April 20, 2011

Recover, Lift, Practice

Workout 1: Recovery
0.35mi warmup in ~3:00
1.25mi in 8:15
5mi biking in 14:30 (level 8)
15 minutes stretching

Workout 2: Maintenance Lift
5 deadlift 40kg, 5 hang clean 40kg
4 squat clean and split jerk 50kg
4 squat clean and split jerk 60kg
2 clean and split jerk 70kg
5 deadlift 80kg
5 deadlift 90kg
2x(3 deadlift to 2 clean and jerk) at 60kg
Power clean to 3 front squats to jerk 60kg
3x8 incline bench press 95lb
3x25 incline situp
2x10 pushups at +45lb

Practice:
2x(50-50yd, 15 burpees throw for 60 seconds)
3x(40-40yd, 10 dive bombers, throw for 60 seconds)
5x(30-30yd, 10 burpees, throw for 60 seconds)
7x(20-20yd, 10 pushups, throw for 60 seconds)

Tuesday, April 12, 2011

Recovery

16 minutes elliptical
10 minutes stretching
5 DB military press 35lb
10 incline situps at +25lb
4 DB military press 40lb
10 incline situps at +35lb
3 DB military press 45lb
10 incline situps at +45lb
2 DB military press 50lb
10 incline situps at +35lb
10 DB military press 35lb
10 incline situps at +25lb

Wednesday, April 06, 2011

Lift, Practice

3mi recumbent biking in 8:50

10 L-hang leg raises
10 dip station leg raises
10 V-ups
10 incline situps
10 L-hang leg raises
10 dip station leg raises
10 V-ups
10 incline situps
20 situps

Watched practice.

Tuesday, April 05, 2011

Swim, Practice

10 minutes stretching
25 minutes swimming
10 minutes stretching

Watched practice.