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
Friday, March 11, 2011
Bubba
Warm up: Burgener 1 x 5 45#/30#
Skill/focus: Choose clean & press / push jerk or snatch for you g20
Bubba
Warm up: Burgener 1 x 5 45#/30#
Skill/focus: Choose clean & press / push jerk or snatch for you g20