Monday May 14. 2012

Posted in Training Journal on May 13th, 2012 by patty
rom drills
warm up:
barbell complex = bent over row/hang clean/front squat/push
press/oh squat/back squat USING THE BAR ONLY complete 10
complex’s
5 ROUNDS:
5 deadlifts 90% of 3RM/5 broad jumps/20m oh weight walking lunge
45/25# Rx
Complete 25 reps of each of the following:
Box jump
Jumping pullups
kettle bell swing
walking lunge
knees to elbows
push press 65/45# rx
back extensions
wall ball 20/14# rx
burpee
double unders
Yoga Stretch!!

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Saturday May 12. 2012

Posted in Training Journal on May 13th, 2012 by patty
Rowing Class:
1000m row
warmup

3min on 1min off for 9 rounds:

30 strokes row
30 strokes ski
10 push-ups
10 squats
10 sit-ups
10 kb swings

Performance Training:

Rom drills 1 mile run

warmup

3 rounds:

20 box jumps
200m run
10 wall balls
200m run
20 kettle bell swings|
200m run
20 hrpu pushups

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Friday May 11. 2012

Posted in Training Journal on May 11th, 2012 by patty

Rom drills

warmup!!

Individual Event 4

for time:

50 back squats ( 135/95 )
40 pullups
30 shoulder to overhead ( 135/95 )
50 front squats ( 85/65 )
40 pullups
30 shoulder to overhead ( 85/65 )
50 overhead squats (65/45)
40 pullups
30 shoulder to overhead (65/45)

Stretch!!!

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Thursday May 10. 2012

Posted in Training Journal on May 11th, 2012 by patty
rom drills 1 mile run
warmup:
:20:10 Tabata 8 rounds
handstand hold
hollow rock hold
chin above bar hold
5 rounds : 3 min cycles: rest 1 min inbetween
Power Cleans 3
Push ups 6
Squats 9
Stretch!

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Wednesday May 9. 2012

Posted in Training Journal on May 11th, 2012 by patty

Rom drills – 1 mile run
Kettle bell warmup drills

20m amrap

10 swings
10 sdlhp
10 kte
200m run

durability:  2 rounds

windmills ( r/l/) 10
deck squats

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Tuesday May 8. 2012

Posted in Training Journal on May 11th, 2012 by patty
Rom Drills Include:
Hand to toe touches down and back
Heal toe walks down with butt kickers on the way
back
Walking knee hugs down and back
Lunge hug knee down and back
Inch worm with push up down and back
Spiderman crawl knee to shoulder down and back
Forward lunge grabbing ankle balance step
Warmup:
400m row
400m run
Bergner warmup and snatch progression
WOD:
20 double unders  (*each snatch should be completed in 1 minute;
the workout ends when you fail to complete a snatch in 1 minute)
ADD WEIGHT EACH TIME
When your part of the WOD is over run 1-3 miles.  ( 1600m x 3 =
4800m ROW )

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Monday May 7. 2012

Posted in Training Journal on May 11th, 2012 by patty
rom drills – 1 mile run
warmup:  15 reps x 3
Samson Stretch  1 on each leg hold 30 sec.
Overhead Squat PVC
Sit-up
Back Extension sub flying superman
Pull-up
Dip off box
Individual event 1
21-15-9  (225/155)
Deadlift
HSPU
stretch!

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Saturday May 5. 2012

Posted in Training Journal on May 6th, 2012 by patty

Rowing Class:

Pick drills – Slides
10 min warmup
5 rounds:

500m ( Body weight watts)
200m ski erg
10 wall balls
10 situps

Performance Training:

ROM drills – 1 mile run
30 squats/20 rollovers/30 oh squats

150 wall balls

1 mile run

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Friday May 4. 2012

Posted in Training Journal on May 6th, 2012 by patty
rom drills  400m run
BEEP test
20 min amrap
7 back squat 145/115
10 steps walking lunge with plate overhead 45/25
7 burpees
stretch!!!

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Thursday May 3. 2012

Posted in Training Journal on May 6th, 2012 by patty

Olympic Liting with Rick!

Front Squat

Snatch

Clean & Jerk

Back Squat

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