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
Thursday, January 5, 2012
Around the Block
Warm up: 3 mins jumprope, 2 rds of Cindy
Workout:
Max du's in 5 mins
1 min rest
Around the Block
Warm up: 3 mins jumprope, 2 rds of Cindy
Workout:
Max du's in 5 mins
1 min rest
Wednesday, January 4, 2012
Elizabeth
Warm up: 400 m run, 10 ea walking lunges w/ twist, 10 squats, 1 min hold,
10 ea triceps stretch, 1 m dh hold
Skill/focus: Squat Clean
Elizabeth
Warm up: 400 m run, 10 ea walking lunges w/ twist, 10 squats, 1 min hold,
10 ea triceps stretch, 1 m dh hold
Skill/focus: Squat Clean
Tuesday, January 3, 2012
Pull & Push
Warm up: row 500 m, 15 iron crosses ea side, 15 scorpians, 15 passes foam rolling T spine
Workout:
1000 m row for time
rest 5 min
Pull & Push
Warm up: row 500 m, 15 iron crosses ea side, 15 scorpians, 15 passes foam rolling T spine
Workout:
1000 m row for time
rest 5 min