Thursday, July 14, 2011
Trust er' or Thrust er'
Warm up: tmu of md cluster/sdhp
Skill/focus: Thruster
2-3 sets to build load
Workout:
Trust er' or Thrust er'
Warm up: tmu of md cluster/sdhp
Skill/focus: Thruster
2-3 sets to build load
Workout:
Wednesday, July 13, 2011
Undertow
Warm up: 3 min jumprope, burgener x 10 w/ light load
Skill/focus: Power Clean
Take 2-3 sets to build your load
Workout:
Undertow
Warm up: 3 min jumprope, burgener x 10 w/ light load
Skill/focus: Power Clean
Take 2-3 sets to build your load
Workout:
Monday, July 11, 2011
Pullover
Warm up: 400 m run, 3 x 5 of
-pvc pass thrus, pvc ohs, hspu, pullups
Skill/focus: OHS
Take 5 to 10 min to build to a challenging load
Pullover
Warm up: 400 m run, 3 x 5 of
-pvc pass thrus, pvc ohs, hspu, pullups
Skill/focus: OHS
Take 5 to 10 min to build to a challenging load
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