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#

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

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

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#

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

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

Monday, February 27, 2012

Seriously?

Warm up:  400 m run, 15 squats, 15 sit ups, 15 back ext, 60 s squat hold

Skill/focus:  Front Squat
1 x 8, 1 x 5, 1 x 3

Workout:

Saturday, February 25, 2012

Nameless

Warm up:   400 m run, 2 x 10 light sdhp, sit ups, ohs

Workout:
800 m run
10 swings 70#/55#
15 box jumps 30"/24"

Friday, February 24, 2012

And I Was Running

Warm up:  400 m run, Running drills:  high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel build ups

Workout:
800 m x 3

Thursday, February 23, 2012

Testy Chesty
and happy birthday Sheree!

Warm up:  400 m run, 20 mtn climbers, 10 pushups, 10 sit ups

Skill/focus:  Bench Press
1 x 8, 1 x 3, 1 x 2