Wednesday, December 28, 2011
JTWarm up: 400 m run, 50 m oh db carry 20#/10#, 10 push ups on db, 50 m oh db carry
Skill/focus: TGU
Workout:
TGU 1. 1. 1 (r & l)
JTWarm up: 400 m run, 50 m oh db carry 20#/10#, 10 push ups on db, 50 m oh db carry
Skill/focus: TGU
Workout:
TGU 1. 1. 1 (r & l)
Tuesday, December 27, 2011
Back & Forth
Warm up: 500 m row, 2 rds Cindy
Skill/focus: SDHP
Workout:
20 burpees
10 sdhp 95#/65#
rest 2 min
Back & Forth
Warm up: 500 m row, 2 rds Cindy
Skill/focus: SDHP
Workout:
20 burpees
10 sdhp 95#/65#
rest 2 min
Saturday, December 24, 2011
Kevin's Surprise!
A very Merry Christmas to all!
Warm up: 400 m run, 15 x 2 sit ups. push ups, jump squats
Workout:
Kevin's Surprise!
A very Merry Christmas to all!
Warm up: 400 m run, 15 x 2 sit ups. push ups, jump squats
Workout:
Friday, December 23, 2011
The Grinch
Skill work: handstands
Push press 12 x 2 @ 60% every 30 s
by Paula Jager CSCS as published in Natural Muscle magazine December 2012
Thursday, December 22, 2011
Death Brush
Warm up: 500 m row, 3 x 5 of dips, squats, pull ups
Skill/focus: spend 10 mins building your clean/dl load
Workout:
Death Brush
Warm up: 500 m row, 3 x 5 of dips, squats, pull ups
Skill/focus: spend 10 mins building your clean/dl load
Workout:
Wednesday, December 21, 2011
Explode!
Warm up: 400 m run, 10 squats, 10 ea lateral lunges, 10 mtn climbers, 10 jump squats
Skill/focus: Box Jump
2-3 sets of 2-5 to build load
Explode!
Warm up: 400 m run, 10 squats, 10 ea lateral lunges, 10 mtn climbers, 10 jump squats
Skill/focus: Box Jump
2-3 sets of 2-5 to build load
Tuesday, December 20, 2011
S.I.U.P.
Warm up: 800 m run, 10 mb cleans, 10 ring rows, 10 swings 30#/20#
Skill/focus: Power Clean
build load
December 19, 2011
Press 1 for 4
Warm up: 10 pass thrus, 10 arm circles ea way, 10 arm swings f/b, side to side
Press 1 for 4
Warm up: 10 pass thrus, 10 arm circles ea way, 10 arm swings f/b, side to side