Thursday February 9. 2012
Posted in Training Journal on February 9th, 2012 by patty40 flutter kicks 2 ct
- Power Snatch – 80% x 1 x 6
- Power Clean & Jerk – 80% x 1 x 6
3 box jumps
15 DB push press
30 sec rest

Warm up 1000m row
Joint Mobility Drills – Kettle Bell Warmup Drills – Walking swings
AMRAP in 10 minutes
5 KB Snatch R/L (24 kg)
10 Wall Ball
5 Dead hang Pull-ups
Durability
40 Deck Squat burpees
Stretch!!
*yoga at 10:15 tomorrow!*
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
durability:
10 oh wall squats – 10 situps – 20 flutter kicks
5 x 5 x 5 x 5 x 5
Rowing Class:
Pick Drills – slides
10 min warmup
1min on : 30 sec off x 10
paddle 2 min
20 sec on: 1 min off x 5
Cool Down.
PERFORMANCE TRAINING:
ROM Drills – 1mile run
30 -20-30 squat/rollover/oh squat
AMRAP 15 min:
20 ball slam
20 weighted wall ball sit toss
20 oh weighted walking lunge steps
200 m ski erg
Skill Set: Skin the cats
ROM Drills.
WARMUP:
6 rounds:
5x wall ball, 10x push ups, 15x air squat.
PERFORMANCE TRAINING:
Work Capacity:
5 rounds for time of 15x Ring Dips ( sub box dips) , 30x KB swing (55/35#) , 45x Double Unders
Durability: 2,000M row at fast pace. 50 x GHD sit-ups. Active Stretch
Rom
Run 1 mile
Kb warm up
Kettle Bell Performance Training
25 am swings
25 thrusters
25 swings
25 goblet squats
50 ball slams
Run 500m
25 am swings
25 swings
25 pull ups
25 box jumps
3 x 1500m / 3 min easy
Row three 1500 meter pieces. Row for three
minutes at light pressure between each 1500.