Saturday, September 17, 2011
Fight Gone Bad 6
wall balls 20#/14# ball, 10 ft/9ft target (for reps)
sdhp 75#/55# (for reps)
box jump 20" (for reps)
push press 75#/55# (for reps)
Fight Gone Bad 6
wall balls 20#/14# ball, 10 ft/9ft target (for reps)
sdhp 75#/55# (for reps)
box jump 20" (for reps)
push press 75#/55# (for reps)
Thursday, September 15, 2011
AFAP
Warm up: 600 m run, 3 x 5 divebomber push ups, 5 1 arm swings 30/20#, 5 t2b
Workout:
w/ a partner (one goes, one rests)
5 hspu
AFAP
Warm up: 600 m run, 3 x 5 divebomber push ups, 5 1 arm swings 30/20#, 5 t2b
Workout:
w/ a partner (one goes, one rests)
5 hspu
Wednesday, September 14, 2011
Deadlift 3 RM
Warm up: 500 m row; 2 rds of 10 squats, 15 sit ups, 15 back ext
Sjill/focus: Deadlift
-1 x 10, 1 x 5 to build load
Workout
Deadlift 3 RM
Warm up: 500 m row; 2 rds of 10 squats, 15 sit ups, 15 back ext
Sjill/focus: Deadlift
-1 x 10, 1 x 5 to build load
Workout
Tuesday, September 13, 2011
A Running Push
Warm up: 400 m run, pose drills, 2 x 10 burpees, swings 30#/20#
Skill/focus: Bench Press
-1 x 10, 1 x 5, 1 x 3
A Running Push
Warm up: 400 m run, pose drills, 2 x 10 burpees, swings 30#/20#
Skill/focus: Bench Press
-1 x 10, 1 x 5, 1 x 3
Workout:
Monday, September 12, 2011
"The Seven"
Warm up: 2 rds of 20 kip swings, 15 jump squats, 10 clapping push ups
Saturday, September 10, 2011
Chelsea
Warm up: 800 m run, 2 rds of Cindy
5 pull ups
10 push ups
15 squats
EMOM for 30 minutes
Chelsea
Warm up: 800 m run, 2 rds of Cindy
5 pull ups
10 push ups
15 squats
EMOM for 30 minutes
Friday, September 9, 2011
Weekend Snatch
Warm up: Burgener 2 x 5 w/ pvc or light load
Skill/focus: Power Snatch
build load 2 x 5, 1 x 3
Workout:
Weekend Snatch
Warm up: Burgener 2 x 5 w/ pvc or light load
Skill/focus: Power Snatch
build load 2 x 5, 1 x 3
Workout:
by Paula Jager CSCS as published in Natural Muscle magazine September 2011