23 MAR 2012 - Annie

Annie Sakamoto

HEAVY:
Rest Day

INTENSITY:
"Annie"
50-40-30-20-10 Rep Rounds of:
Double Unders
Sit-Ups

RESET:
3 Rounds of:
10 KB Windmill, Right
10 Iron Cross Hip Stretch, Right*
10 KB Windmill, Left
10 Iron Cross Hip Stretch, Left

*Iron Cross Hip Stretch - Lie flat on your back, place both arms out to the side, at 90 degree angles from your torso. Lift the stretching leg up to 90 degrees. Keeping your leg straight and your lower back on the ground as much as possible, lower your raised leg/foot, across your hips to the opposite side of your body (i.e. if you are using your right leg, lower your foot across your left side). Your leg should essentially lay the same direction as your arms.

Sort of like this.......

22 MAR 2012 - Run, KB Swings, Walking Lunge

HEAVY:

Front Squat
Between Sets, Perform:
10 GHD Situps
10 Air Squats

3-4 Sets. Spend no more than 20 minutes on this section.

INTENSITY:
For Time:
400m Run
100 KB Swings (1.5p/1p)
150 Walking Lunge Steps
400m Run

POST:
2 Rounds of:
10 Around The Worlds (pick a direction)
10 Spiderman Lunges
Squat Bridge, 60 Second hold

21 MAR 2012 - Heavy Work: Snatch

HEAVY:

Full Snatch
Between Sets:
7 Diamond Push-Ups
7 KB Sumo Deadlift, High Pull (1p/.5p)

3 to 4 Sets. Take no more than 20 minutes for this section. Use the Heavy Work section to the right for "Phase" information. ---->

INTENSITY:
Rest Day

RESET:
5 Rounds For Quality:
Cobra Pose, 60 second hold
10 Toes to Bar
Plow Pose, 60 second hold
10 KB Wood Chops (each direction)