Friday July 29. 2011

Posted in Training Journal on July 28th, 2011 by patty
baseline:  rom drills – 1mile run
 
warmup:  20 squats – 10 1-leg pistols (r/l) – 10 shoulder rollovers – 20 wall balls
 
working capacity:  “HAPPY BIRTHDAY ANNE BIBIK”
 
A = 30 arm haulers 4 ct
N = 30 knee to elbow
N = 30 nose to floor elevated pushups off the box
E =  30 elevated over head weighted squats
 
B = 30 Box jumps
I = 30 I like push press
B = 30 Back extension
I = 30 I like flag pushups
K = 30 kicks fluttering 4 ct.
 
durability:  stretch and sing happy birthday to Anne

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Thursday July 28. 2011

Posted in Training Journal on July 28th, 2011 by patty
baseline:  rom drills – 1 mile run
 
warmup:  squat stretching – PRACTICE MOVEMENT PATTERNS ON power clean full squat with PVC then, move to bar and add weights
 
working capacity:
 
9minutes on REST 3 minutes then repeat for 9minutes = AMRAP in 9 min
 
3 hang power clean full squat 95/135# RX 
6 burpees
9 kte
 
durability:
 
5 x 5 x 5 x 5 pullups DEAD HANG!!
 
Practice “Iron Cross on rings”  = 3 ring pushups then, extend 1-arm forward in pushup position then the other arm 1-arm out to the right side then the left. 
 

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Wednesday July 27. 2011

Posted in Training Journal on July 28th, 2011 by patty

baseline:  rom drills – 1 mile run

warmup:  kettle bell drills

working capacity:

Station 1

10 deadlift straight leg
10 1- leg deadlift

Station 2

Bosu squats 10

Station 3

Power development:  hang clean to power clean to 3 push press 5 reps each arm

Station 4

10 Russian Twist

durability:  Chop with band 10 each arm then half knee lunge position

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Tuesday July 26. 2011

Posted in Training Journal on July 28th, 2011 by patty
baseline:  rom drills – 1 mile run
 
warmup:
 
10 squats – 10 rollovers – 10 overhead squats wide grip – 10 overhead squats narrow (er) grip – 10 arm bar stretches (5 each arm) REPEAT THIS X 2
 
working capacity:
“Jackie“

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

durability:  3 rounds

10 weighted overhead situps (looking through the key hole plate)
10 arm haulers

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Monday July 25. 2011

Posted in Training Journal on July 28th, 2011 by patty
baseline:  ROM drills -  1 mile run
 
warmup:
 
Inch worm 20 meters
10 squats
10 hindu pushups
10 burpees
10 squats
Inchworm 20 meters
10 shoulder rollouts
10 good mornings
10 pvc thrusters
 
working capacity:

“Helen“

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

durability:

with 2 dumbells fully extended overhead bring legs as a lever to the dumbells x 10

windmills x 10 each side

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