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Paula Jager
12 years 10 months ago
Monday, July 25, 2011

Sumocide

Warm up:  250 m row, 3x:  5 pull ups, 10 squats, 15 back extensions

Skill/focus:  Sumo Deadlift
2-3 sets to build load

Workout:
Paula Jager
12 years 10 months ago
Saturday, July 23, 2011

Kevin's Surprise

Warm up:
400m run w/ 10 squats @ 100m, 10 burpees @ 200m, 10ea mountain climbers@ 300m
2ea Samson and 10 pass thrus

Jaguar 5k/10k
Paula Jager
12 years 11 months ago
Friday, July 22, 2011

Kryptonite

Warm up:  3 x:  5 hspu, 5 ea 1 arm swings 30#/20#, 30 jumping jacks

Skill/focus:  Shoulder Press
2-3 sets to build load

Workout:
Paula Jager
12 years 11 months ago
Thursday, July 22, 2011

666

Warm up:  tmu sdhp 45#/30# / mb tri push ups

Workout:
6 deadlifts 225#/155#
10 ring dips
AMRAP in 6 min
Rest 2 min
Paula Jager
12 years 11 months ago
Wednesday, July 20, 2011

Breathalyzer

Warm up:  800 m run, 250 m row, 30 double unders (or 30 tuck jumps)

Paula Jager
12 years 11 months ago
Tuesday, July 19, 2011

Approach the Bench

Warm up:  4 x 5 of burpees, pull ups

Skill/focus:  Bench Press
Get in groups and build to working load

Bench press bw/80% bw
Paula Jager
12 years 11 months ago
Monday, July 18, 2011

Battlefield

Warm up:  400 m run, 2 rds Cindy

Skill/focus:  Back Squat
2-3 sets to find load

Workout:
Back squat EMOM style
Paula Jager
12 years 11 months ago
Saturday, July 16, 2011

Caterwail

Warm up:  400 m run, 2 rds Cindy

Workout:
Teams of 3-4
5 min max effort at each of the stations
-40 m tire drags
-40 m duck walks
Paula Jager
12 years 11 months ago
Friday, July 15, 2011

Dinner & a Lift
Paula Jager
12 years 11 months ago
Friday, July 15, 2011

Good Morning Vietnam

Warm up:  400 m run, 3 x10:  back ext, sit ups, pvc good mornings

Skill/focus:  Good Morning