April 6, 2012
BenchBunny
Skill/focus: Bench Press
1 x 8, 1 x 5, 1 x 3
Workout:
Bench Press 5. 5. 5. -10% 1 x max reps
3 rds
4 min on, 90 s off
BenchBunny
Skill/focus: Bench Press
1 x 8, 1 x 5, 1 x 3
Workout:
Bench Press 5. 5. 5. -10% 1 x max reps
3 rds
4 min on, 90 s off
Thursday, April 5, 2012
Sumo Sumo
Warm up: 2x: 200 m run, 10 ball shrugs, 10 walking lunges ea leg; 2 x 30 s squat hold w/ chest up
Skill/focus: Sumo Deadlift
1 x 8, 1 x 5
Sumo Sumo
Warm up: 2x: 200 m run, 10 ball shrugs, 10 walking lunges ea leg; 2 x 30 s squat hold w/ chest up
Skill/focus: Sumo Deadlift
1 x 8, 1 x 5
byPaula Jager CSCS as published in Natural Muscle magazine April 2012
Wednesday, April 4, 2012
Core Breathing
Warm up: 400 m run, foam rolling/world's greatest stretch
Workout:
800 m run
30 hollow rocks
30 supermans
Core Breathing
Warm up: 400 m run, foam rolling/world's greatest stretch
Workout:
800 m run
30 hollow rocks
30 supermans
Tuesday, April 3, 2012
Dry Cleaning
Warm up: 400 m run stopping every 100 m for 10 squats; 3 x 30 s handstand holds w/ partner
Skill/focus: Push Press
1 x 5, 1 x 3
Dry Cleaning
Warm up: 400 m run stopping every 100 m for 10 squats; 3 x 30 s handstand holds w/ partner
Skill/focus: Push Press
1 x 5, 1 x 3
Monday, April 2, 2012
Back At It
Warm up: 200 m run, 200 m backwards run, 10 lunges ea leg, 10 mtn climbers, 10 pvc ohs
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Back At It
Warm up: 200 m run, 200 m backwards run, 10 lunges ea leg, 10 mtn climbers, 10 pvc ohs
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Friday, March 30, 2012
Runned Undered
Warm up: 400 m run, 2 x 25 m high knees / butt kicks, 50 m carioca
Skill/focus: 2-3 mins double under practice
Workout:
Runned Undered
Warm up: 400 m run, 2 x 25 m high knees / butt kicks, 50 m carioca
Skill/focus: 2-3 mins double under practice
Workout:
Thursday, March 29, 2012
Snatch it Deep
Warm up: 200 m run, Burgener warm up
Skill/focus: Squat Snatch
1 x 5, 1 x 3
Workout
squat snatch 3. 3. 2. 1. 1
Snatch it Deep
Warm up: 200 m run, Burgener warm up
Skill/focus: Squat Snatch
1 x 5, 1 x 3
Workout
squat snatch 3. 3. 2. 1. 1