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World Class Athletics

Monday, April 9, 2012. 1a front squats (heavy day). 55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5. 55%/5 - 62.5%/5 - 75%/5 x 3 sets. 55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3. 1d 1 Rope Ascent, 15 foot. arms only x 5 sets. 2a 25pound, weighted sit-ups 20 x 5. 2b barbell windmills 10right/10left x 5. Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace. Saturday, April 7, 2012. Some more deadlifts bitches! 1a Deadlift (Light day). 50%/5 - 62.5%/5 - 75%/5 x 3 sets. 2b Press (Heavy Day).

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World Class Athletics | worldclassathletics.blogspot.com Reviews

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Monday, April 9, 2012. 1a front squats (heavy day). 55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5. 55%/5 - 62.5%/5 - 75%/5 x 3 sets. 55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3. 1d 1 Rope Ascent, 15 foot. arms only x 5 sets. 2a 25pound, weighted sit-ups 20 x 5. 2b barbell windmills 10right/10left x 5. Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace. Saturday, April 7, 2012. Some more deadlifts bitches! 1a Deadlift (Light day). 50%/5 - 62.5%/5 - 75%/5 x 3 sets. 2b Press (Heavy Day).

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World Class Athletics | worldclassathletics.blogspot.com Reviews

https://worldclassathletics.blogspot.com

Monday, April 9, 2012. 1a front squats (heavy day). 55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5. 55%/5 - 62.5%/5 - 75%/5 x 3 sets. 55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3. 1d 1 Rope Ascent, 15 foot. arms only x 5 sets. 2a 25pound, weighted sit-ups 20 x 5. 2b barbell windmills 10right/10left x 5. Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace. Saturday, April 7, 2012. Some more deadlifts bitches! 1a Deadlift (Light day). 50%/5 - 62.5%/5 - 75%/5 x 3 sets. 2b Press (Heavy Day).

INTERNAL PAGES

worldclassathletics.blogspot.com

1

World Class Athletics: March 2011

http://worldclassathletics.blogspot.com/2011_03_01_archive.html

Saturday, March 19, 2011. Later in the day. Friday, March 18, 2011. Olympic Lifting- Heavy Single Day. Dynamic Warm-up 10 Forward Rolls 10 Backward Rolls 10 Backward roll to pushup support 10 Handstand Rollouts. Front Squat- Heavy Single. Box Jumps- 3 x 5. 32"- 35"- 38"- 40"- 42". A Front Lever 6 seconds x 7 sets. B Planche 6 seconds x 7 sets. C German Hang 6 seconds x 7 sets. Labels: clean and jerk. Tuesday, March 15, 2011. 15 seconds work / 15 seconds rest x 8 sets. Toes to bar variations. Iv Legs Cros...

2

World Class Athletics

http://worldclassathletics.blogspot.com/2012/04/1a.html

Monday, April 9, 2012. 1a front squats (heavy day). 55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5. 55%/5 - 62.5%/5 - 75%/5 x 3 sets. 55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3. 1d 1 Rope Ascent, 15 foot. arms only x 5 sets. 2a 25pound, weighted sit-ups 20 x 5. 2b barbell windmills 10right/10left x 5. Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace. Subscribe to: Post Comments (Atom). Power clean push jerk. Oly workout 1.5. 1a front squats (heavy day) 55%/5 - 62.5%/5 - .

3

World Class Athletics: September 2011

http://worldclassathletics.blogspot.com/2011_09_01_archive.html

Friday, September 30, 2011. Thursday, September 29, 2011. Back Lever Hold - front lever rows. L-sit - Pass Throughs. This one was did at Miami Beach on vacation. Wednesday, September 28, 2011. Clean and Jerk 3 x 3. Snatch pull 3 x 3. Over head suqat 3 x3. Front Squat 2 x 3. 1025kg (2) - 100kg (1- 0 ). Monday, September 26, 2011. A back squat 220 pound x 5 x 5. B push press 155 pound x 5 x 5. C healthlift 210 pound x 5 x 5. Sunday, September 25, 2011. 4 x 400 meters. 6 x 100 meter sprint. Snatch 2 x 5.

4

World Class Athletics: April 2012

http://worldclassathletics.blogspot.com/2012_04_01_archive.html

Monday, April 9, 2012. 1a front squats (heavy day). 55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5. 55%/5 - 62.5%/5 - 75%/5 x 3 sets. 55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3. 1d 1 Rope Ascent, 15 foot. arms only x 5 sets. 2a 25pound, weighted sit-ups 20 x 5. 2b barbell windmills 10right/10left x 5. Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace. Saturday, April 7, 2012. Some more deadlifts bitches! 1a Deadlift (Light day). 50%/5 - 62.5%/5 - 75%/5 x 3 sets. 2b Press (Heavy Day).

5

World Class Athletics: 5 x 5

http://worldclassathletics.blogspot.com/2011/10/5-x-5_15.html

Friday, October 14, 2011. A Back Squat- Light Day. B Push Press- Heavy Day. C HealthLift- Moderate Day. 20 V-ups, 1 minute rest. Stretch during rest periods. Subscribe to: Post Comments (Atom). Power clean push jerk. Oly workout 1.5. Oly Lifting Sesh Inna Da Yard. Lifting Inna Da Yard 2. View my complete profile.

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World Class Athletics

Monday, April 9, 2012. 1a front squats (heavy day). 55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5. 55%/5 - 62.5%/5 - 75%/5 x 3 sets. 55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3. 1d 1 Rope Ascent, 15 foot. arms only x 5 sets. 2a 25pound, weighted sit-ups 20 x 5. 2b barbell windmills 10right/10left x 5. Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace. Saturday, April 7, 2012. Some more deadlifts bitches! 1a Deadlift (Light day). 50%/5 - 62.5%/5 - 75%/5 x 3 sets. 2b Press (Heavy Day).

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