The basics done well
Thursday, December 8, 2011 Jog 400 metersDROM10 Wall SquatsShoulder Prep10 Wall Ball shots10 GHD Sit ups10 Hip ExtensionsRun 200 meters fastPractice and find your rope climb Rest as needed Complete
Gettin’ Funky!
Tuesday, December 6, 2011 Warm-up:10 Roll to stand-up15 second flexed arm hold on rings10 Snatch grip behind the neck press5 Push-up5 Push-up (wide)5 Push-up (narrow)5 Push-up (planche)Plate walk Practice movements
Deadlifts and what?
Monday, December 5, 2011 10 Deadlifts (light)DROM10 Deadlifts (moderate)Shoulder Prep5-5-5 Deadlifts (heavy)10 GHD Sit ups10 Wall Squats30 Seconds in a Handstand Rest as needed 225 lb Deadlifts, 21 repsHandstand walk 21 meters225
Oh yeah!
Run 10K (Route here) Cool down: 3 sets for quality: 15 GHD Sit-ups 15 GHD Back extensions Post time to comments. Compare 3/21/2011 Eddie V. Some of you may chose
As One!
Saturday, December 3, 2011 With a partner, preferably of similar athletic ability 60 Push presses200 meter buddy carry60 Pistols200 meter buddy carry60 Kettlebell swings200 meter buddy carry60 Front squats200 meter
Heavy and Fast
Thursday, December 1, 2011 Row 500 meters and DROM With light loads10 Deadlifts, clean grip with a shrug at the top10 Hang Power Cleans10 Front squats10 Push or Split Jerks
Rest day…
Tuesday, November 29, 2011 Warm up: 3 rounds: 5 False grip pull-ups on rings 5 Ring dips 10 Front squats 10 Hollow rocks Load up and perform: 4 Rounds for
Quick and Dirty
Sunday, November 27, 2011 Warm up: “Mini Bear Complex” Perform 5 rounds where one round is 3 cycles through. Try and increase load each round. 1 Deadlift 1 Hang Power
Good Morning Run
Saturday, November 26, 2011 Warm up3 Rounds for Quality:Sampson Stretch 15 seconds each legPower Clean to Push Press to the Back of the Neck to 5 Good Mornings to Push
How’s it going to start?
Thursday, November 23, 2011 Classic Warm up:Overhead Squat x 10GHD Sit ups x 10GHD Hip Extensions x 10Pull ups x 10Push ups x 10 Rest as needed Snatch Balance 1-1-1-1-1-1-1
