Wednesday, September 14, 2011
Deadlift 3 RM
Warm up: 500 m row; 2 rds of 10 squats, 15 sit ups, 15 back ext
Sjill/focus: Deadlift
-1 x 10, 1 x 5 to build load
Workout
Deadlift 3 RM
Warm up: 500 m row; 2 rds of 10 squats, 15 sit ups, 15 back ext
Sjill/focus: Deadlift
-1 x 10, 1 x 5 to build load
Workout
Tuesday, September 13, 2011
A Running Push
Warm up: 400 m run, pose drills, 2 x 10 burpees, swings 30#/20#
Skill/focus: Bench Press
-1 x 10, 1 x 5, 1 x 3
A Running Push
Warm up: 400 m run, pose drills, 2 x 10 burpees, swings 30#/20#
Skill/focus: Bench Press
-1 x 10, 1 x 5, 1 x 3
Workout:
Monday, September 12, 2011
"The Seven"
Warm up: 2 rds of 20 kip swings, 15 jump squats, 10 clapping push ups
Saturday, September 10, 2011
Chelsea
Warm up: 800 m run, 2 rds of Cindy
5 pull ups
10 push ups
15 squats
EMOM for 30 minutes
Chelsea
Warm up: 800 m run, 2 rds of Cindy
5 pull ups
10 push ups
15 squats
EMOM for 30 minutes
Friday, September 9, 2011
Weekend Snatch
Warm up: Burgener 2 x 5 w/ pvc or light load
Skill/focus: Power Snatch
build load 2 x 5, 1 x 3
Workout:
Weekend Snatch
Warm up: Burgener 2 x 5 w/ pvc or light load
Skill/focus: Power Snatch
build load 2 x 5, 1 x 3
Workout:
by Paula Jager CSCS as published in Natural Muscle magazine September 2011
Thursday, September 8, 2011
Weighted Wheels
Warm up: 3 x 100 m run, 10 squats, 10 push ups, 10 mtn clmbrs
Workout:
400 m run
15 goblet squats 50-55#/30-35#
Weighted Wheels
Warm up: 3 x 100 m run, 10 squats, 10 push ups, 10 mtn clmbrs
Workout:
400 m run
15 goblet squats 50-55#/30-35#
Wednesday, September 7, 2011
(Dis)Grace
Warm up: 400 m run, 2 x10 push ups and 15 wall balls
Skill/focus: Push Press
2 x 5, 1 x 3
Workout:
(Dis)Grace
Warm up: 400 m run, 2 x10 push ups and 15 wall balls
Skill/focus: Push Press
2 x 5, 1 x 3
Workout:
Monday, September 5, 2011
DELILAH
in loving memory
Warm up: procession of tires; 2 x 200 m chain or sledgehammer run,
15 tire push ups, 15 tire jumps
Workout
DELILAH
in loving memory
Warm up: procession of tires; 2 x 200 m chain or sledgehammer run,
15 tire push ups, 15 tire jumps
Workout