Griffin Performance Athletics :: Saline, Michigan

Monday May 14. 2012

patty — Mon, 14 May 2012 02:08:51 +0000

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!!

Saturday May 12. 2012

patty — Mon, 14 May 2012 02:08:01 +0000

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

Friday May 11. 2012

patty — Sat, 12 May 2012 01:33:42 +0000

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!!!

Thursday May 10. 2012

patty — Sat, 12 May 2012 01:30:52 +0000

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!

Wednesday May 9. 2012

patty — Sat, 12 May 2012 01:30:14 +0000

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

Tuesday May 8. 2012

patty — Sat, 12 May 2012 01:27:43 +0000

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 )

Monday May 7. 2012

patty — Sat, 12 May 2012 01:26:28 +0000

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!

Saturday May 5. 2012

patty — Sun, 06 May 2012 23:05:52 +0000

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

Friday May 4. 2012

patty — Sun, 06 May 2012 23:03:37 +0000

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!!!

Thursday May 3. 2012

patty — Sun, 06 May 2012 23:02:56 +0000

Olympic Liting with Rick!

Front Squat

Snatch

Clean & Jerk

Back Squat