Friday 5-11-2012

Warm-Up:

Shoulder Mobility

20 DB Snatch (100#) for time:

= 1:05

WOD #1:

5 rounds for time:

12 Deadlifts (155#)

50ft. Overhead Walk w/ Bar

9 Hang Power Cleans (155#)

50ft. Overhead Walk w/ Bar

6 Push Jerks (155#)

= 10:50

WOD #2:

10-9-8-7-6-5-4-3-2-1

HSPU (Regional Standard)

Pistols

= 7:34

After Party:

Muscle Ups 4sets x 5reps

Extreme Endurance

Thursday 5-10-2012

Rest Day

http://xendurance.com/

Wednesday 5-9-2012

WOD #1 (8:30am):

800m Run

15 High Hang Snatch (185#)

800m Run

15 Mid-Thigh Snatch (195#)

800m Run

15 Full Snatch (205#)

= 20:58

WOD #2 (Not for Time):

5rounds of:

6 Ring HSPU

12 Ring Rows

20yds. Double KB Walking Lunge (24kg)

WOD #3 (3:00pm):

5rounds of:

Close Grip Bench x 5rep (205#)

Ring Push Ups x 20rep

Tuesday 5-8-2012

Strength:

2 Front Squats + 1 Jerk

1-1-1-1-1-1-1

(185#, 235#, 265#, 285#, 305#, 315#, 325#x)

WOD #1 (9:30am):

50 Pull-Ups

150 Double Unders

30 Hang Power Cleans (225#)

150 Double Unders

50 Pull-Ups

= 16:43


WOD #2 (5:00pm):


5 Rope Ascents (15')
10 Over the box Jumps (30")

4 Rope Ascents (15')
8 Over the box Jumps (30")

3 Rope Ascents (15')
6 Over the box Jumps (30")

2 Rope Ascents (15')
4 Over the box Jumps (30")

1 Rope Ascents (15')
2 Over the box Jumps (30")

= 6:40






http://xendurance.com/uncategorized/xendurance-sponsores-spencer-hendel-one-of-the-fittest-men-on-earth/

Monday 5-7-2012

Strength:

Muscle Snatch (1-1-1-1-1)

(115#, 135#, 155#, 175#, 185#)

WOD #1:

1000m Row

then...

10rounds of:

10 Front Squats (95#)

10 Hand Release Push Ups

then...

1000m Row

= 18:58

After Party:

30 Strict HSPU

Sunday 5-6-2012

Rest Day

Saturday 5-5-2012

WOD/Recovery:

5k Run (8-9min. miles)

= 27:22