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

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

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

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

Monday, January 2, 2012

New Year's Restitution

Warm up:  400 m run, 10 of ea--arm circles, pvc pass thrus, T stab push ups, snatches 25-30#/15-20#

Skill/focus:  OHS

Saturday, December 31, 2011

New Year's "Fran-tic" Eve

12 thrusters 135#/95#
310 m shuttle
11 pull ups (c2b for rx+)
rest 3 min

12 thrusters 155#/105#
310 m shuttle
11 pull ups

Friday, December 30, 2011

Warm up:  500 m row, 15 squats, 10 push ups, 5 pull ups, 10 squat jumps

500 m row
3 RFT
3 min between
Post slowest 500 for score

Squat maintenance
50% 1 rm x 20

Thursday, December 29, 2011

Walk in the Park

Warm up:  Burgener 1 x 10 w/ pvc or light load

Skill/focus:  Power Snatch & Snatch

Workout: