Programming Week 6: 12-09-2012

Sunday:

Run 5k 

Goal: 30min

Monday:

5 Rounds
50 Double Unders
10 Push Jerks, 185 Pounds, scaled to135 Pounds

Goal: Under 20minutes

Tuesday:

5 Rounds
7 Deadlifts, 275 Pounds, scaled to 225 Pounds
30 Squats
7 Hand Stand Push Ups

Goal: Under 10 minutes

Wednesday:

"Tenacious Twelve"
12 Rounds
12 Hang Cleans, 95 Pounds
12 Overhead Squats, 95 Pounds

Goal: 25 minutes

Thursday:

Active Recovery
Hike Koko Crater

Goal: Under 20 minutes

Friday:

2-2-2-2-2-2-2-2-2-2

Zercher Squats

"Make it the best hour of your day. Stay safe, turn up the music, high five some people and just blow off some steam. So, remember that, relax, have fun, workout." 

~Pat Sherwood~

Goal: 200 Pounds

Saturday: 

Rest Day

     

Gymnastics: 5

Metabolic Conditioning: 3

Weightlifting: 4