Tuesday 1/27/09

Joint Mobility

Warm up
2 rounds of
10 situps
10 push ups
5 lunges right/left

Workout
For Time:
Air squats 21,18,15,12,9,6,3
Run 1 length of the gym

*do 21 squats run 1 length of gym, do 18 squats run back continue until done

Post Times

Friday 1-23-09

BURPEES!!!!

Start the watch, at 1:00 min, do one burpee, at 2:00 do 2 burpees, so on and so forth until you can't make the amount of burpees in the minute allowed.

Workout 1-21-09

Warm up:
Joint mobility
25 jumping jacks
Jog from the racquet ball court to the double doors 2x
2x10 air squats

Workout
As many rounds as you can in 20 min
10 pushups
run 5 lengths of the racquet ball court
5 pull ups

workout 1/20/09

joint mobility
2 rounds of
-5 pull ups
-7 pushups
-10 air squats

workout
for time
50 double unders
50 butterfly situps
40 double unders
40 butterfly situps
30 double unders
30 butterfly situps
20 double unders
20 butterfly situps
10 double unders
10 butterfly situps

Workout 1-16-09

The workout for Friday is 3 rounds of a 500 meter row on the C2 rower. Post how long it takes for each round.

Take it easy.

Today will be an easy day. Practice squats, perform them slowly and deliberately, hold the bottom position and make sure that your back is maintaining the proper arch. Also for a a little bit of change hold some handstands against the wall. Don't over do it, make sure to keep the reps low today. Just work on being consistent in your technique.

Workout 1-13-09

Warm up -

• Joint Mobility
• 2 rounds of
• 10 air squats
• 5 pull ups
• 10 sit ups

Workout -

Complete as many rounds as you can in 15 minutes - post how many rounds you do

run 5 laps of racquet ball court (1 lap is from the glass to the wall back to the glass)

5 bar dips

1-12-09 Workout

Monday's workout

Joint Mobility
2 rounds of -
10 overhead squats
10 sit ups
5 push ups

1x10 (or more if necessary for technique) Dead Lift w/pvc
5x5 KB dead lifts w/appropriate size KB 1 min rest between sets

Test - stop 1 rep short of failure
Pull ups
Squats
Push ups

The Friday workout

Great job to Terri and Kee! Their technique on the KB snatch looked pretty good today, started to get some smooth movements throughout the whole skill. Good enough to start adding snatches to some workouts.

Warm up
Joint mobility
10 front squats
10 overhead squats
10 KB swings (russian)
3 TGU's on each arm - Terri 15#, Kee 20#

Review/Practice
Half rotation switch
KB swing high pulls - lots of emphasis on pulling the shoulder back as the KB came to around head height
Snatches

Workout
3 ladders to 5 of overhead presses
3x10 r/l high pulls

for time
Terri and Kee both finished at 13:20

Great work

1/8/09 Workout

Warm up with

Joint mobility

10 air squats

10 push ups

5 pull ups

w/o bar

practice 10 push press, 10 push jerk - 2 sets each

Workout

5 rounds of:

Lunge walks one end of racquetball court to the other

5 pull ups with weight at 60 lbs or less