Blog

BLOG

Paula Jager
12 years ago
Thursday, March 8, 2012

Deadlift 3 RM

Warm up:  500 m row, tmu of sit up s/ back ext
Mobility:  flat back to forward bend, seated forward hold

Skill/focus:  Deadlift
Paula Jager
12 years ago
Athlete of the Month March 2012: Robby C.


Paula Jager
12 years ago
Wednesday, March 7, 2012

Bassackwards

Warm up:  200 m run, 200 m backeard run, 10 lateral lunge (w/ foot flex), 2 min tabata of bottom to bottom squats

Workout:
Teams of 2
Paula Jager
12 years ago
Tuesday, March 6, 2012

Open Wod 12.2

Warm up:  2 x 10 pvc pass thrus, squats; 10 arm circles ea--forward and backward, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Paula Jager
12 years ago
Monday, March 5, 2012

Aftermath

Warm up:  400 m run, 3 x 5 push ups, 5 db oh walking lunges l/r 20#/10#

Workout:
20 hr push ups
15 left hand oh db walking lunge steps 40#/25#
Paula Jager
12 years ago
Saturday, March 3, 2012 Happy March Birthday Bash

Warm up: team assignment, set up, 400 m run, 10 push ups, 10 sit ups, 10 squats, 10 back x, 10 pull ups

Workout: Teams
Paula Jager
12 years ago
Friday, March 2, 2012

Beastly Bench

Warm up:  250 m row, 3 x 5 pull ups, 5 ea 1 arm swings 30#/20#, 10 sit ups

Skill/focus:  Bench Press
1 x 8, 1 x 5.1 x 3
Paula Jager
12 years ago
Thursday, March 1, 2012

BACK IT UNDER

Warm up: 3 min jumprope, 3 x 5 pull ups, 5 ea 1 arm swings 30#/20#, 10 sit ups

Work out:
20 pull ups
30 swings 55#/35#
Paula Jager
12 years ago
Wednesday, February 29, 2012

C&J 1 rm

Warm up:  500 m row (250 climb), 2 x 30 s hs hold (30 s btwn), 15 mb squat cleans

Skill/focus: Clean & Jerk
1 x 5, 1 x 3, 1 x 2
Paula Jager
12 years 1 month ago
Tuesday, February 28, 2012

Cat Track Fever

Warm up:  800 m run,2 x 25 m high knees/butt kicks, 2 x 25 m bound/carioca, 2 x 50 m build ups
Mobility:  spiderman lunge holds, 30 s ea side 3x