Friday Workout : (Lurong 2)

Warm Ups
Roll

Skill :
DBL Unders 50 (10 in a row)

Hang Clean Warm Ups
Dynamic Run Warm Up

Metabolic :
25 Min Running Clock;
1a Lurong 3-2013
#95 Hang Clean 10/8/6/4/2
DBL Back Sprint 20m/40/60/80/100
03:37
1b Mile Run
09:02
1c Clean Complex
Max Clean+Hang Power Clean+Jerk
100Kg

Recovery WOD:
3 Rounds NFT
5 #225 DL
25 AbMat Sit Up
40m Sled Drags
#70 Forward/#70 Back/#25 Side Shuffle

Stretch
NutriForce

Thursday Workout :

Warm Ups
Roll Extensive
(long day on feet - feet and rt knee sore)

Strength :
Front Squat
115*3*3
85*3*3
62*3*3

Snatch
NutriForce

Tuesday Workout :

Warm Ups
Rolls

Gymnastics :
Pistol Prep:
Feet Touching Rounded Back BW Squats *10*3

Metabolic :
Clash of the ninjas" (20-50)8 intervals 2:2A)
2 deadlifts (315/225)
4 Pistols (to 12" box)
6 Single arm kb push press (53/35)B)
3 HSPU (Strict to AbMat)
6 KTE (kipping)
9 lunges (each leg)
14:44:03

Skill:
Jerks #205*1*3

Stretch

Monday Workout :

Warm Ups
Roll

Strength :
Snatch AHAP in 15 Minutes
#195*1, 205*0

Metabolic :
Lurong Benchmark
12 Min Time Cap
100 Burpees
100 KB Swings (level 2 = 16kg)
11:29

Stretch
NutriForce
Apple

Eye Appt.

Saturday Workout :

Almond Veggies Smoothy
Warm Ups
Roll

Strength :
Front Squat 85*3, 107*3

Metabolic 1:
8 Min EMOM
2 102kg Front Squat

Gymnastics :
1a 30 Strict Pull Ups
(6, 6, 5, 5, 4, 4, 3, 3, 3,1)
1b Dynamic Run Warm Up

Metabolic 2:
Treadmill Sprint 1/4 (4 Min)
8.5mph
9.5*3

Stretch
Roll Shanks
NutriForce *1

Friday Workout :

Warm Ups
Extensive Roll
Gymnastics :
HS Hold *3*3

Skills:
5 Rounds NFT (15-20 Sec)
3 50kg Snatch
3 Strict HSPU

Strength :
Snatch 70*1*8 (30 Sec) - 1 miss)

Metabolic :
3 Rounds No Measure
12 DBL Unders
12 Ring Dips

Stretch
Caveman to Go

Thursday Workout :

Morning full Roll

Strength :
Clean and Jerk 110Kg *1+1

Timed out - off to work

Wednesday Workout :

Warm Ups
Roll Lats

Gymnastics :
5 Rounds NFT
1a 10 Steps Handstand Holds + BK & forth
1b 10 DBL Unders (3 - tight midline)

Metabolic :
3 Rounds AFAP
15 CTB Pull Ups
15 Atomic Sit Ups
15 #20 Wall Ball
1 min rest

Stretch
NutriForce *1

Monday Workout :

Warm Ups
Roll Lats, Calves, IT bands, Quads, Feet
50 AbMat Crunches (day 6)

Gymnastics :
1a Butterfly Pull Ups 3, 5, 7, 9, 8+3
1b Handstand Hold
2a HSPU 4, 3, 2, 1 (AbMat & #35 plates)
2b Feet Touching Fake Squat

Strength :
Squat 75*5, 85*5, 95*5
(Warm Ups for Rt Knee/Shank )
Power Snatch 70*2*2
Snatch High Pull 92*3*3

Stretch
20+ Almonds/ Dried Mango.

Saturday Workout :

Warm Ups
Roll
Split Jerk #95*3*3

Strength :
OHP #135 *5*3
Front Squat 110Kg*3*3
RDL 102*5*3

Stretch
NutriForce *1

21 Day MIDLINE Challenge

It's the little things...

Sick day 3

50 AbMat
50 Ab Movement Prep
15 Bent Knee Abductions (BKA)

Friday Workout 083013 :

Front Squat 112*3*3

Metabolic :
5 Rounds No Measure
3 #165 Front Squat
6 Push Ups
9 V-Ups

-5 Min break -

Metabolic 2:
2 Rounds No Measure (circa 17 Min - disfunction in left shoulder (not normal Warm up)
200m Run
30 TTB
30 24Kg KB SDHP

Stretch

Sunday Workout :

Walk 750m
Warm Ups

Buy In:
NFT
40 RVS Slant Board Crunch

Metabolic :
5 Strict Pull Ups
10 30" Wall Jump Overs
15 Dips
20 BW Squats
7 Strict Pull Ups
14 30" Wall Jump Overs
21 Dips
28 BW Squats
9 Strict Pull Ups (broken)
18 30" Wall Jump Overs
27 Dips
36 BW Squats

Stretch
750m Walk
Breakfast

Wednesday Workout :

Warm Ups
Roll

Metabolic :
3 Rounds NFT
6 #95 Power Snatch
12 GHD Situps

Strength :
Snatch High Pull #95*3, 135*3, 185*3
Clean and Jerk #225*2*3

Gymnastics :
10 HSPU to AbMat
10 HSPU #25 hands on plates & Abmat
10 HSPU Kipping "Gymnastic" HSPU - Thanks Jason of Reebok Crossfit Miami Beach

Stretch

Tuesday Workout :

OHP #135*5*5
Push Jerk #95*18*3

Gymnastics :
CTB Strict Pull Ups *10*2
Butterfly Pull Ups *10*3 (last 10 In a row! PR)

Assistance :
Low Row 95*10*2