Friday, August 5, 2011
Pumped
Bench press x 6-8
toes to rings x 10
4 sets
2 min btwn
10 ring dips
1 pullup
9 ring dips
2 pull ups
. . . and so on down to
Pumped
Bench press x 6-8
toes to rings x 10
4 sets
2 min btwn
10 ring dips
1 pullup
9 ring dips
2 pull ups
. . . and so on down to
Thursday, August 4, 2011
Clean it Up!
Warm up: 500 m row, 3 x 5 of mb squat cleans, kte, ball slams
Skill/focus: Power Clean
Workout:
Clean it Up!
Warm up: 500 m row, 3 x 5 of mb squat cleans, kte, ball slams
Skill/focus: Power Clean
Workout:
Wednesday, August 3, 2011
Panting Partners
Warm up: 100 m run, 40 jumping jacks, 100 m run, 20 push ups, 100 m run, 15 squats, 100 m run
Skill/focus: Double Under
Panting Partners
Warm up: 100 m run, 40 jumping jacks, 100 m run, 20 push ups, 100 m run, 15 squats, 100 m run
Skill/focus: Double Under
by Paula Jager CSCS as published in Natural Muscle magazine August 2011
Tuesday, August 2, 2011
Opposites Attract
Warm up: 400 m run, tmu of swings 30#/20#/burpees
Skill/focus: Deadlift & Push Press
2-3 sets to build load
10. 8. 6. 2 of
Opposites Attract
Warm up: 400 m run, tmu of swings 30#/20#/burpees
Skill/focus: Deadlift & Push Press
2-3 sets to build load
10. 8. 6. 2 of
Saturday, July 30, 2011
Catty Chipper
Warm up: 100 m oh run, 20 goblet squats, 100 m run, 15 db push ups,
100 m oh run, 20 oh lunges, 100 m run, 20 1 arm swings 20#/10#
Workout:
Catty Chipper
Warm up: 100 m oh run, 20 goblet squats, 100 m run, 15 db push ups,
100 m oh run, 20 oh lunges, 100 m run, 20 1 arm swings 20#/10#
Workout:
Friday, July 29, 2011
Don't Be a Jerk
Warm up: 3x 30 jumping jacks, 5 lunges ea leg, 5 wall balls, 5 split jumps ea leg
Skill/focus: Split Jerk
Workout:
Don't Be a Jerk
Warm up: 3x 30 jumping jacks, 5 lunges ea leg, 5 wall balls, 5 split jumps ea leg
Skill/focus: Split Jerk
Workout:
Thursday, July 28, 2011
Pull it High
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Clean Pull
-build load, should exceed your 1 rm
Workout:
Pull it High
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Clean Pull
-build load, should exceed your 1 rm
Workout:
Wednesday, July 27, 2011
The Newlyweds
Warm up: 1 min jumpint jacks, 1 x 10 of push ups, ring rows, pvc pass thurs, ohs
Skill/focus: Overhead Squat
2-3 sets to build load
The Newlyweds
Warm up: 1 min jumpint jacks, 1 x 10 of push ups, ring rows, pvc pass thurs, ohs
Skill/focus: Overhead Squat
2-3 sets to build load