Saturday, January 14, 2012
CFT II
Clean 3 x 1 (from the ground--power or squat)
Bench 3 x 1
OHS 3 x 1
1 x 400 m
Post total and fastest 400 for score
CFT II
Clean 3 x 1 (from the ground--power or squat)
Bench 3 x 1
OHS 3 x 1
1 x 400 m
Post total and fastest 400 for score
Friday, January 13, 2012
Squat Cindy Squat
Warm up: 400 m run, 10 pvc pass throughs, 10 pvc ohs, 10 lateral lunges, 1 min squat hold
Skill/focus: Back Squat
2 x 5, 1 x 3
Squat Cindy Squat
Warm up: 400 m run, 10 pvc pass throughs, 10 pvc ohs, 10 lateral lunges, 1 min squat hold
Skill/focus: Back Squat
2 x 5, 1 x 3
Thursday, January 12, 2012
Press 5 RM
Warm up: 500 m row, 10 "big" arm circles ea way, 30 s hs hold, 30 s rest, 30 s hs hold
Mobility: shoulder--arm roll w/ foam roller
Press 5 RM
Warm up: 500 m row, 10 "big" arm circles ea way, 30 s hs hold, 30 s rest, 30 s hs hold
Mobility: shoulder--arm roll w/ foam roller
Wednesday, January 11, 2012
Let's Get High
Warm up: 3 mins jumprope, 10 lunges w/ twist, 5 ea spiderman lunges, 10 kossack lunges
Skill/focus: Box Jump
2 x 5, 1 x 3
Let's Get High
Warm up: 3 mins jumprope, 10 lunges w/ twist, 5 ea spiderman lunges, 10 kossack lunges
Skill/focus: Box Jump
2 x 5, 1 x 3
Tuesday, January 10, 2012
Clappers
Warm up: 400 m run, as a group 10 mb deadlifts, 10 mb dl shrugs, 10 mb cleans
Skill/focus: Power Clean
2 x 5, 1 x 3
Workout:
Clappers
Warm up: 400 m run, as a group 10 mb deadlifts, 10 mb dl shrugs, 10 mb cleans
Skill/focus: Power Clean
2 x 5, 1 x 3
Workout:
Monday, January 9, 2012
The Silver Prince
Warm up: 500 m row, 2 x 5 1 arm swings 25#/15#, T stab push ups
Skill/focus: Bench Press
2 x 5, 1 x 3
The Silver Prince
Warm up: 500 m row, 2 x 5 1 arm swings 25#/15#, T stab push ups
Skill/focus: Bench Press
2 x 5, 1 x 3
Saturday, January 7, 2012
It's My Party
Happy Birthday Bash to. . .
Monique, Christy F, Robbie H, Christine E, Yours Truly, Sandy and Jennifer C!
It's My Party
Happy Birthday Bash to. . .
Monique, Christy F, Robbie H, Christine E, Yours Truly, Sandy and Jennifer C!
Friday, January 6, 2012
Domestic Violence
Warm up: 400 m run, 5 spiderman lunges, 5 lateral lunges, 2 x 50 m sprint, 10 pvc hpc
Skill/focus: Snatch
Domestic Violence
Warm up: 400 m run, 5 spiderman lunges, 5 lateral lunges, 2 x 50 m sprint, 10 pvc hpc
Skill/focus: Snatch
by Paula Jager CSCS as published in Natural Muscle magazine January 2012