Dynamax Speed Ball Drills
Rage Ball
2-hand ball clean/one hand squat x 10
Colleen's a Jerk
Stuart 1:34
Alyse 2:33
Zena
Stuart 4:56
Alyse 5:20
Monday, October 30, 2006
Friday October 27, 2006
Dynamax speed ball drills
3-man Burpee, Squat Clean, Ball Toss
10 reps 20, 30, 40 lb balls
Ball pushups/Pullups
10-8-6-4
Flip and Dip
Walking DARC Swing
180 degree turning Swing
Alternating Snatch
3-man Burpee, Squat Clean, Ball Toss
10 reps 20, 30, 40 lb balls
Ball pushups/Pullups
10-8-6-4
Flip and Dip
Walking DARC Swing
180 degree turning Swing
Alternating Snatch
Thursday October 26, 2006
Hang Power Snatch
Hang Power Clean
Romanian DL
5 x 5
AB Work
Stuart, Dayna, Lenn, Wenday
Hang Power Clean
Romanian DL
5 x 5
AB Work
Stuart, Dayna, Lenn, Wenday
Monday October 23, 2006
Dynamax Speed Ball Drills
Tire Flips and Jumps
Snatch
Box Jump
Sledgehammer Hits
5 reps each then 50 yard run
for 5 sets
Power Snatch
Power Clean/Push Jerk
Back Squat
5 x 5
Tire Flips and Jumps
Snatch
Box Jump
Sledgehammer Hits
5 reps each then 50 yard run
for 5 sets
Power Snatch
Power Clean/Push Jerk
Back Squat
5 x 5
Friday October 20, 2006
The Gauntlet
Snatch (80)
Thruster (75)
Deadlift (190)
Push Press (80)
Power Clean (95)
5 reps each 5 times through
Alyse, Dayna, Stuart, Eugene
Snatch (80)
Thruster (75)
Deadlift (190)
Push Press (80)
Power Clean (95)
5 reps each 5 times through
Alyse, Dayna, Stuart, Eugene
Tuesday October 17, 2006
Clean and Jerk
5 x 5
3 x 3
95 to 135
Vest of Tribulation
Run 400
30 Push Press (75)
20 Pullups
10 Ring Dips
Three rounds for time
Eugene 17:02
Dayna 17:27
Stuart 17:28
Alyse 19:45
5 x 5
3 x 3
95 to 135
Vest of Tribulation
Run 400
30 Push Press (75)
20 Pullups
10 Ring Dips
Three rounds for time
Eugene 17:02
Dayna 17:27
Stuart 17:28
Alyse 19:45
Tuesday, October 17, 2006
Monday October 16, 2006
Warm up
Dumbell burpee, squat clean + 3 jerks, burpee again then jump to bar and do 2 pullups (40 lb DB)
2 ball slams with 40 lb ball
After second slam jump into and out of tire
Shoulder 70 lb sand bag twice
Two power snatches with 85 lb barbell
5 rounds
Little Runny Angie
Run 400 50 Pullups
Run 400 50 Pushups
Run 400 50 Situps
Run 400 50 Squats
Dumbell burpee, squat clean + 3 jerks, burpee again then jump to bar and do 2 pullups (40 lb DB)
2 ball slams with 40 lb ball
After second slam jump into and out of tire
Shoulder 70 lb sand bag twice
Two power snatches with 85 lb barbell
5 rounds
Little Runny Angie
Run 400 50 Pullups
Run 400 50 Pushups
Run 400 50 Situps
Run 400 50 Squats
Saturday, October 14, 2006
Saturday October 14, 2006
Little Runny Angie
Run 400 - 50 Pullups
Run 400 - 50 Pushups
Run 400 - 50 Situps
Run 400 - 50 Squats
Stuart 18:47
Dayna 19:33
Deadlift
10-9-8-7....1
Starting at 135 to 285 for the single
Run 400 - 50 Pullups
Run 400 - 50 Pushups
Run 400 - 50 Situps
Run 400 - 50 Squats
Stuart 18:47
Dayna 19:33
Deadlift
10-9-8-7....1
Starting at 135 to 285 for the single
Wednesday October 11, 2006
Gene's Cloak of Despair
Dayna 24:12
Alyse 25:29
Bob 26:54
Stuart 28:54
Lenn 32:16
Dayna 24:12
Alyse 25:29
Bob 26:54
Stuart 28:54
Lenn 32:16
Monday, October 09, 2006
Monday October 9, 2006
Squat to 175
DL
Reps of 3 from 195 with 20 lb increases to
Stuart 335
Eugene 300
Dayna 300
Lenn 300
Bob 285
Alyse 225
Push Press (95)
Pullups
Ring Dips
Snatches (44)
15-12-8
Eugene 7:39
Dayna 8:16
Alyse 8:56
Stuart 9:10
Bob 10:02
Lenn 11:52
DL
Reps of 3 from 195 with 20 lb increases to
Stuart 335
Eugene 300
Dayna 300
Lenn 300
Bob 285
Alyse 225
Push Press (95)
Pullups
Ring Dips
Snatches (44)
15-12-8
Eugene 7:39
Dayna 8:16
Alyse 8:56
Stuart 9:10
Bob 10:02
Lenn 11:52
Sunday October 8, 2006
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks
10 Pullups
5 Ring Dips
3 rounds for Time
Eugene 16:10
Stuart 17:58
Alyse 18:10
Dayna 19:16
Run 400
30 Air Squats
15 Clean and Jerks
10 Pullups
5 Ring Dips
3 rounds for Time
Eugene 16:10
Stuart 17:58
Alyse 18:10
Dayna 19:16
Friday October 6, 2006
Clean and Jerk
5 x 5, 3 x 3, 3 x 2
Yvette with row
Row 500
DB Thrusters (20) (25)
Ball Slams (25) (30)
21-15-9
Alyse 11:27
Lenn 17:00
5 x 5, 3 x 3, 3 x 2
Yvette with row
Row 500
DB Thrusters (20) (25)
Ball Slams (25) (30)
21-15-9
Alyse 11:27
Lenn 17:00
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