by Paula Jager CSCS as published in Natural Muscle magazine July 2011
Saturday, July 9, 2011
MidEvil Mile
Warm up: 10 box jumps, 15 wall balls, 20 swings 50#/30#, 15 ball slams, 10 box jumps
Workout:
400 m sprint
25 swings 70-75#/50-55#
MidEvil Mile
Warm up: 10 box jumps, 15 wall balls, 20 swings 50#/30#, 15 ball slams, 10 box jumps
Workout:
400 m sprint
25 swings 70-75#/50-55#
Friday, July 8, 2011
Team Wrap Up
Warm up: 400 m oh run 20#/10#
3x: 5 push ups, 5 pull ups, 10 squats
Workout:
2 person team
100 ball slams
150 pullups
Team Wrap Up
Warm up: 400 m oh run 20#/10#
3x: 5 push ups, 5 pull ups, 10 squats
Workout:
2 person team
100 ball slams
150 pullups
Thursday, July 7, 2011
Fast & Powerful
Warm up: Burgener 2 x 5 w/ a light load
Skill/focus: Power Clean
2-3 sets to build load
Fast & Powerful
Warm up: Burgener 2 x 5 w/ a light load
Skill/focus: Power Clean
2-3 sets to build load
Workout:
Power Clean 5 x 3
Wednesday, July 6, 2011
Weighted Dips
Warm up: 2 min jumprope, 3 x 5 of
-pass thrus, dips, expl push ups, ring rows
Workout:
Weighted ring dips x 4-6
4 sets
Weighted Dips
Warm up: 2 min jumprope, 3 x 5 of
-pass thrus, dips, expl push ups, ring rows
Workout:
Weighted ring dips x 4-6
4 sets
Tuesday, July 5, 2011
It Ain't Squat
Warm up: 2 x 10 of pvc ohs, h to f mtn climbers, lateral reaching lunges
Skill/focus: Back Squat
2 x 5, 1 x 3, 1 x 2 to build load
It Ain't Squat
Warm up: 2 x 10 of pvc ohs, h to f mtn climbers, lateral reaching lunges
Skill/focus: Back Squat
2 x 5, 1 x 3, 1 x 2 to build load
Monday, July 4, 2011
Bohica aka Sick Vic
Warm up: 400 m run, 4 x 5: pull ups, burpees, sit ups
Workout:
100 burpees
400 m run
50 bw deadlifts
400 m run
Bohica aka Sick Vic
Warm up: 400 m run, 4 x 5: pull ups, burpees, sit ups
Workout:
100 burpees
400 m run
50 bw deadlifts
400 m run
Saturday, July 2, 2011
Jaguar July Birthday Bash
(Mike, Mel, Amy, Shaina, Kevin, Dawn, Kerry, Lisa)
Small or Badger (choose your hero)
Jaguar July Birthday Bash
(Mike, Mel, Amy, Shaina, Kevin, Dawn, Kerry, Lisa)
Small or Badger (choose your hero)
Friday, July 4, 2011
Bench Press 3 RM
Warm up: 4 x 5 ring rows, ball slams, swings 35#/25#, mb crossover push ups
Skill/focus: Bench Press
2-3 sets to build load
Bench Press 3 RM
Warm up: 4 x 5 ring rows, ball slams, swings 35#/25#, mb crossover push ups
Skill/focus: Bench Press
2-3 sets to build load