Wed, Apr 14, 2010

Who is the FITTEST Canadian alive?

Be Real!
Let life know who you are.
If you have to hide yourself to get what you want, do you really even want it?

early May:
part 1
A. Hang Squat Clean - build quick to a tough 1, not a 1RM effort
B1. Front Squat @ 30X1; 2-3 x 5; rest 20 sec
B2. 25 unbroken chin ups; rest 4 min - 5 sets

rest 2+ hours

part 2
10 min row warm up @ 50%
+
6 sets:
3 min @ 80-90% effort
3 min row @ 50% effort
(rest 10 min b/t sets 3 and 4)
+
10 min row cool down @ 50%
(goal is same wattage average per 3 min, you're working hard here but not gassing)

late May:
A. OHS @ 4211; 3-5 x 5; rest 4 min
B. Snatch Balance - 3 x 5 - 80%; rest 90 sec
C1. DB Back Extensions @ 1010; 20 unbroken x 3; rest 90 sec
C2. Powell Raises @ 3010; 6-8/arm x 3; rest 90 sec
rest 15 min
AMRAP Burpees in 30 sec; rest 90 sec x 3

post loads, watt avg's, loads and reps to comments
single tomorrow for all
double on sat/sun for all this weekend