Thursday, December 29, 2005

Wednesday December 28, 2005

AM workout (0500)

Rage Box 25 lb ball 16" box
DL 190 lb/box jump 20" box
Snatch 65 (too light)
Rage Box 35 lb ball 16" box
Clean 135
Clean-Press-Thruster 75 lb

Reps of 1-2-3-2-1 Eug 8:13 Keith 8:56

2 hand swings x 10, 5 left, 5 right, 10 DARC swing (44 lb)
Clean-catch-press 10 each arm (36 lb)
Snatch catch alternating each rep 20 total (36 lb)
C & J with stomp (44 lb)
C & J 4-6-8 44, 52, 62
C & J 8-6-4 62, 52, 44

Hollow Rock + Leg Shooters/Leg Throws 3 x 10
Stretching


PM Workout (1800) Lance, Jennifer, Alex (12)

2 x cargo net and rope ladder
Partner Ball Thruster to box jump 2 x 10

2-Hand swing with 36 lb KB x 20 20-18-16
Snatch 25 lb dumbell x 10-9-8
Alligator crawl

Lance 6:35
Jennifer 7:45
Alex 7:00

2 hand swings x 10, 5 left, 5 right, 10 DARC swing (44 lb)
Clean-catch-press 10 each arm (36 lb)
Snatch catch alternating each rep 20 total (36 lb)
C & J with stomp (44 lb)
C & J 4-6-8 44, 52, 62
C & J 8-6-4 62, 52, 44

Hollow Rock/Leg Shooters-Leg Throws 10-8-6
Vasa Trainer Crunches x 10
GHD situps x 10
Flutterkicks x 75

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