06 September 2013

Warm Up
5 minute ROM
10 minute grinder

Prep Phase
yoga or recovery work

Strength
bench press 5-4-3-5-4-3
deadlift 5-4-3-5-4-3

Conditioning 
3x15
KB swings
pull ups
single unders
push ups

S/W
2 minute plank
100 sit ups or crunches
75 leg levers
50 2ct flutter kicks
25 ab wheel
2 minute plank

05 September 2013

Warm Up
breathing
10 minute ROM

Prep Phase
4x
run, 400m
25 sit ups or crunches
20 push ups
15 dips
10 squats

Strength
off

Conditioning
3x
run, 800m
50 sumo deadlift high pulls
25 toes to bar

S/W
none

04 September 2013

Warm Up

5 minute dynamic stretching

5 minute ROM 

Prep Phase

tabata the following  

squats

sit ups

shoulder press (lightweight)

flutter kicks

Strength 

5 sets to failure, rest :90 

one legged barbell squats

pull ups

push ups

knee to elbows 

Conditioning

21-15-9

handstand push ups

ring dips

S/W

grip strength 

03 September 2013

Warm Up
10 minute ROM drills

Prep Phase
4 x
20 jumping jacks
1 minute plank
20 push ups
1 minute plank
20 lunges (10ea)
1 minute plank
rest 3 minutes between rounds

Strength
deadlift 3,2,1
front squat 5,4,3
push press 5,4,3

Conditioning
5 x
20 kb swings
100m sprint
5 burpees
 
S/W
3x
100 sit ups
90 sec flutter kicks