Sun, Apr 25, 2010

Every year since I have been in Calgary, we have been teased by this nice weather...EVERY YEAR for the whole month of April, then WHAM...this year I told everyone that it was coming...well here it is; BUT, feel good, b/c it is the last one, sunshine and champagne coolies from here on in

early May:

part 1:

for total reps:

AMRAP Burpees in 1 minute

rest 3 min x 5

(jump with hands at sides at top)

rest 6+ hours

part 2:

A. Split Jerk - build to a tough 1 quickly; rest as needed

B. [Hang Power Clean x 1/Push Jerk x 5] x 5; rest 3 min

C. Reverse Med Ball Toss - 5 sets of 6 reps; rest 2 min b/t sets

(start ball b/t legs, throw backwards forcefully over head as powerfully as possible; jog to retrieve, repeat 6x/set)

late May:

part 1:

Intervals:

Row 500 m @ 50%

Row 750 m @ 75%

Row 750 m @ 90%

Row 500 m @ 50%

Row 750 m @ 90%

Row 750 m @ 75%

Row 500 m @ 50%

rest 6+ hours

part 2:

A. SA DB Power Snatch @ 11X1; 10-12/arm x 3; rest 90 sec

B. SA DB Push Press @ 11X1; 8-12/arm x 3; rest 90 sec

C. DB Walking Lunges @ 10X0; 20 steps x 3; rest 90 sec

D. 1 arm DB Row @ 2010; 10-15/arm x 3; rest 90 sec

post reps and loads and notes to comments