Friday, March 18, 2011
Bring On the Beast
Warm up: 400 m run
-5 hspu, 10 pvc ohs, 5 burpees, 10 pull ups
Skill/focus: OHS
Take 2-3 sets of build your load
Bring On the Beast
Warm up: 400 m run
-5 hspu, 10 pvc ohs, 5 burpees, 10 pull ups
Skill/focus: OHS
Take 2-3 sets of build your load
Thursday, March 17, 2011
Deadlift 1 RM
Warm up:
4 x 5: squats, pull ups, push ups, sit ups, back extensions
Skill/focus: Deadlift
Take 2-3 sets to build your load
Deadlift 1 RM
Warm up:
4 x 5: squats, pull ups, push ups, sit ups, back extensions
Skill/focus: Deadlift
Take 2-3 sets to build your load
by Paula Jager CSCS as published in March Natural Muscle 2011
Wednesday, March 16, 2011
Clean & Jerk
Warm up: 3 position clean--TECHNIQUE
-use 45#/30#, 10 reps each position
-high hang power clean
-mid hang power clean (top of knee)
Clean & Jerk
Warm up: 3 position clean--TECHNIQUE
-use 45#/30#, 10 reps each position
-high hang power clean
-mid hang power clean (top of knee)
Tuesday, March 15, 2011
4 x 400 m / 50 Squats
Warm up: 4x; 100 m run / 10 squats
Workout:
400 m run
50 air squats
4 RFT
4 x 400 m / 50 Squats
Warm up: 4x; 100 m run / 10 squats
Workout:
400 m run
50 air squats
4 RFT
Monday, March 14, 2011
Fran Works It
Warm up: 3x: 5 pull ups, 5 kte, 10 sit ups
Workout:
dead hang weighted pull up x 2-3
L sit for 75 s (total time)
rest 90 s
Fran Works It
Warm up: 3x: 5 pull ups, 5 kte, 10 sit ups
Workout:
dead hang weighted pull up x 2-3
L sit for 75 s (total time)
rest 90 s