A typical training week

I am often asked what my typical training week looks like. 
I NEVER have workouts that are the same. Everyday, each week it is something different.
Here is a rundown of this weeks training.

20130623_Crossfit_0029

Monday:
W/U:
800M RUN
-20:00 EMOM
3 STRICT PULL-UPS
-20 RDS- EVERY 30 SECONDS:
1 DEAD HANG PULL UP
AFTERNOON CARDIO:
2 MILE RUN 2 MILE ROW

Tuesday:
W/U:

BB STRICT PRESS X10
BB SQUAT CLEAN X10
SUPERSETS:
STRICT PRESS @70% X10/ @80% X10/ @80% X8
SQUAT CLEAN @50% X5/ @55% X5/ @60% X5 X5
SUPERSETS: 
SQUAT CLEANS @70%
10X2 BACK SQUATS @55% 10X5
SUPERSETS:
SPLIT JERK @77.5% 6X3 POWER CLEAN @92.5% 6X2
END WITH
10 MIN ON THE STAIRS

Wednesday:
Today’s Training was split into three sessions. I was earlier than usual for my 0530 class, so prior to setting up for my class I got in a quick WOD.
5 ROUNDS:
10 OVERHEAD WALKING LUNGES 55#
5 BURPEES
15 MEDICINE BALL SIT UPS 14#
Following class, I finished up with
6 ROUNDS:
30 DOUBLE UNDERS
10 BURPEES
This afternoon I went to the track to tackle todays programmed cardio
TRACK WORK:
1 MILE RUN
5 X 100M SPRINTS
1 MILE RUN

Thursday:
I could tell as soon as my feet hit the ground this morning that my muscles were tired. I gave myself a longer recovery period between rounds than usual, but thats what it took to get it in;)
3 ROUNDS:
500M ROW
T&G SNATCHES @70% 3X5
3 ROUNDS:
T&G SNATCHES @70% 3X5
5 RING DIPS
3 ROUNDS:
T&G SNATCHES @70% 3X5
5 ADVANCED RING ROWS

THURSDAY:
A.M.
WOD:
10 ROUNDS:
5 STRICT PULL-UPS
5 C2G PUSH UPS
5 T2B (STRICT)
FOLLOW WITH:
MUSCLE FOCUS
4 SETS EA:
25 PULL DOWNS
25 BB BACK ROWS
25 DB CURLS
FINISH WITH:
5 MILES AIR DYNE
END WITH:
10:00 ROLL OUT/MOBILITY
Screen Shot 2015-10-10 at 5.21.58 AM

FRIDAY:
tumblr_ns92crEoga1tcxsxho1_1280

SATURDAY:
WU:
500 M ROW
4 ROUNDS:
16 DB STEP UPS
8 RING DIPS
15 ROMANIAN DEADLIFTS OFF BLOCK
8 ONE LEG DB DEADLIFTS (EA)
4 ROUNDS:
10 DB STIFF DEADLIFTS OFF BLOCK
5 RING PUSH UPS
15 BANDED GOOD MORNINGS
15 ROMANIAN DEADLIFTS OFF BLOCK

SUNDAY: REST DAY 🙂

 

 

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