2011 September 28 | Griffin Performance Athletics

Wednesday September 28. 2011

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

endurance: ROM drills – 800m run

warmup: 1000m row 5 sampson stretch ( r/l )

“row row row your boat!”

500 m row
50 squats
500m row
50 walking weighted oh lunge steps
500m row
50 ball slams
500m row
50 squats

Durability: 3 rounds

10 wheel rollouts
10 situps

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

endurance: ROM DRILLS – KB Drills

warmup: TGU 5 (r/l) 4 rounds

“tabata this”

:20:10 x 7 then, rotate to the next station

durability: 4 rounds

5 oh squats (double wall)

5 deck squats

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

Endurance: Rom drills

Warm-up: 2 rounds

10 Wall ball shots
10 Toes to bar
10 Box jumps
400 m or 1/4 mile on tread mill

Working
Capacity: “DEADLIFT MONDAY”

5 ROUNDS

15 Deadlifts @ Bodyweight
10 Burpee Box Jumps
5 Hand stand pushups or inverted pushups
off the box

Stretch