Friday, October 7, 2011
Ladderday
Warm up: 250 m row, 15 pvc bo rows, 15 pvc ohs
Skill/focus: Bent Over Row
1 x 8, 1 x 5
Workout:
BO row 2 reps ea side
Ladderday
Warm up: 250 m row, 15 pvc bo rows, 15 pvc ohs
Skill/focus: Bent Over Row
1 x 8, 1 x 5
Workout:
BO row 2 reps ea side
Thursday, October 6, 2011
Max SpeedWarm up: 400 m run, running drills
Workout:
800 m run for time, 2 attemps for MAX effort
5-7 min btwn efforts
Max SpeedWarm up: 400 m run, running drills
Workout:
800 m run for time, 2 attemps for MAX effort
5-7 min btwn efforts
Wednesday, October 5, 2011
By A Thread
Warm up: 200 jumpropes, 2 x: 5 pull ups, 7 push ups, 9 squats
Workout:
Weighted towel pull ups
3. 2. 2. 1. 1
Tuesday, October 4, 2011
JT on the Run
Warm up: 600 m run, tmu of L sits and dead hang holds
Workout:
21. 15. 9 of
hspu
400 m run
ring dips
400 m run
JT on the Run
Warm up: 600 m run, tmu of L sits and dead hang holds
Workout:
21. 15. 9 of
hspu
400 m run
ring dips
400 m run
Monday, October 3, 2011
Goodnight
Warm up: tmu of burpees/supermans
Skill/focus: Good Mornings
build load and work on improving technique
Workout:
Goodnight
Warm up: tmu of burpees/supermans
Skill/focus: Good Mornings
build load and work on improving technique
Workout:
Saturday, October 1, 2011
Santiago
October Birthday Bash. . .
Kim S., Zena, Steph A., Coach Janet, Deb S., Nicky, Steph L
Santiago
October Birthday Bash. . .
Kim S., Zena, Steph A., Coach Janet, Deb S., Nicky, Steph L
In teams of 2
18 db hang squat clean 35#/25#
18 pull ups
Friday, September 30, 2011
Dipped in Sweat
Warm up: 3x 5: pvc ohs, dips, push ups, sit ups
Skill/focus: Ring or Bar
Workout:
Weighted dips (ring or bar)
Dipped in Sweat
Warm up: 3x 5: pvc ohs, dips, push ups, sit ups
Skill/focus: Ring or Bar
Workout:
Weighted dips (ring or bar)
Thursday, September 29, 2011
Limber Up
Warm up: 600 m run, running drills
Skill/focus: TGU
1 x 3, 1 x 2 ea side
Workout:
400 m run
Limber Up
Warm up: 600 m run, running drills
Skill/focus: TGU
1 x 3, 1 x 2 ea side
Workout:
400 m run