Tuesday, November 30, 2010

Training: 11/28/2010

TRAINING:
5 sets:
Bench Press - 3 heavy; rest 10 sec (225,230,235,240,250)
KBS - 30 unbroken; rest 5 min (all unbroken)
+
5 sets:
5 hang power clean heavy; rest 10 sec (185; all unbroken)
30 push ups; rest 5 min (all unbroken)
+
5 sets:
15 knees to elbows (unbroken)
rest 20 sec
30 double unders (2 sets broken)
rest 20 sec

rest 6+ hours

Run Intervals:
400 m @ 80,90,100% - rest 2 min b/t sets (1:28, 1:19, 1:16)
then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets
9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50) x 6] (1:20,1:21, 1:22, 1:24, 1:23, 1:23)

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