Wednesday, February 29, 2012

C&J 1 rm

Warm up:  500 m row (250 climb), 2 x 30 s hs hold (30 s btwn), 15 mb squat cleans

Skill/focus: Clean & Jerk
1 x 5, 1 x 3, 1 x 2

Tuesday, February 28, 2012

Cat Track Fever

Warm up:  800 m run,2 x 25 m high knees/butt kicks, 2 x 25 m bound/carioca, 2 x 50 m build ups
Mobility:  spiderman lunge holds, 30 s ea side 3x

Monday, February 27, 2012

Seriously?

Warm up:  400 m run, 15 squats, 15 sit ups, 15 back ext, 60 s squat hold

Skill/focus:  Front Squat
1 x 8, 1 x 5, 1 x 3

Workout:

Saturday, February 25, 2012

Nameless

Warm up:   400 m run, 2 x 10 light sdhp, sit ups, ohs

Workout:
800 m run
10 swings 70#/55#
15 box jumps 30"/24"

Friday, February 24, 2012

And I Was Running

Warm up:  400 m run, Running drills:  high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel build ups

Workout:
800 m x 3

Thursday, February 23, 2012

Testy Chesty
and happy birthday Sheree!

Warm up:  400 m run, 20 mtn climbers, 10 pushups, 10 sit ups

Skill/focus:  Bench Press
1 x 8, 1 x 3, 1 x 2

Wednesday, February 22, 2012

Not Very

Warm up:  2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats

Skill/focus:  Romanian dead lift

Tuesday, February 21, 2012

Turkish Trot

Warm up:  2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#

Skill/focus:  TGU
1 x 5, 1 x 3
2. 2. 1. 1

Workout:

Monday, February 20, 2012

It Doesn't Ladder

Warm up:  400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups

Workout:
10 dh pull ups
50 sit ups
20 hspu
40 hollow rocks

Saturday, February 18, 2012

It's a RAP!

Warm up:  400 m run, 10 ring rows, 10 mtn climbers, 10 swings 35#/25#

Workout:
20 du's (sub 20 tuck jumps)
10 hspu
250 row