Skill & Strength:
Scorpions
3 x 10 each leg
Mermaids
3 x 10 each leg
Conditioning:
For time...
10 Burpees
20 Russian Twist each side - 8 lb Med Ball
30 Pushups
40 Ball Slams
50 Supermans
60 steps of Lunges
70 Situps
Jessica's journal of athletic accomplishments.
Friday, April 6, 2012
Wednesday, April 4, 2012
Wednesday 4-4-12
Skill & Strength:
3 Rounds
10 Single Leg Squat (piriformis stretch)
20 Skaters
Conditioning:
Row 750 meters
Then,
4 Rounds of...
12 Balance Pushups
15 Deadlifts
12 Band Pullups
15 GHD Situps
12 PVC Snatch Balance,
Then,
Row 750 meters
3 Rounds
10 Single Leg Squat (piriformis stretch)
20 Skaters
Conditioning:
Row 750 meters
Then,
4 Rounds of...
12 Balance Pushups
15 Deadlifts
12 Band Pullups
15 GHD Situps
12 PVC Snatch Balance,
Then,
Row 750 meters
Wednesday, March 21, 2012
Monday 3-21-12
Skill & Strength:
Scorpion (High Plank) - 10 each leg (2 sets)
Single Leg Squat (piriformis stretch) - 10 each (2 sets)
Conditioning:
3 Rounds.
12 Plate Get-up - 10 lbs
15 1-Arm KB Swings - 26 lbs
21 Ab Mat Situps
Max Reps - Pullups (14, 15, 2 - no bands)
Scorpion (High Plank) - 10 each leg (2 sets)
Single Leg Squat (piriformis stretch) - 10 each (2 sets)
Conditioning:
3 Rounds.
12 Plate Get-up - 10 lbs
15 1-Arm KB Swings - 26 lbs
21 Ab Mat Situps
Max Reps - Pullups (14, 15, 2 - no bands)
Saturday, March 17, 2012
Saturday 3-17-12
Skill & Strength:
Hip Mobility...
Mermaids
Scorpions
Single leg squats
Conditioning:
5 Rounds of...
20 Steps of Lunges
30 Supermans
20 Pushups
30 Ab mat Situps
20 Swings
30 seconds of Wall Sit
Hip Mobility...
Mermaids
Scorpions
Single leg squats
Conditioning:
5 Rounds of...
20 Steps of Lunges
30 Supermans
20 Pushups
30 Ab mat Situps
20 Swings
30 seconds of Wall Sit
Saturday, March 10, 2012
Saturday 3-10-12
5 Rounds for time...
Plank 1 minute
30 steps Lunge with heaviest Dumbells
15 Push Press with heaviest Dumbells
30 Ab Mat Situps
Mountain Climbers 1 minute
Plank 1 minute
30 steps Lunge with heaviest Dumbells
15 Push Press with heaviest Dumbells
30 Ab Mat Situps
Mountain Climbers 1 minute
Thursday, March 8, 2012
Wenesday 3-7-12
Skill & Strength:
Scorpions
2 x 10 each
Mermaids
3 x 10 each
Conditioning:
25-20-15-10-5 reps...
Swings x 2 - 35 lbs
Wall ball - 14 lbs
TRX Tucks
Scorpions
2 x 10 each
Mermaids
3 x 10 each
Conditioning:
25-20-15-10-5 reps...
Swings x 2 - 35 lbs
Wall ball - 14 lbs
TRX Tucks
Sunday, March 4, 2012
Friday, March 2, 2012
Sunday 3-4-12
Strength Training:
5 Rounds for time...
12 Single Leg Deadlifts - 10-12 lbs
20 Situps
12 Assisted Pullups or Body Rows
20 steps of Lunges
12 Pushups
Finisher:
Scorpions
3 x 10 each leg
Side Plank
3 x max time (1:00 recoveries, alternate each side)
5 Rounds for time...
12 Single Leg Deadlifts - 10-12 lbs
20 Situps
12 Assisted Pullups or Body Rows
20 steps of Lunges
12 Pushups
Finisher:
Scorpions
3 x 10 each leg
Side Plank
3 x max time (1:00 recoveries, alternate each side)
Wednesday, February 29, 2012
Wednesday 2-29-12
Strength Training
4 Rounds of:
Elliptical Backwards - .19 miles (3 Rounds)
15 Wall Ball - 8 lbs
15 KB Sumo Deadlift High Pull - 26 lbs
9 Parallete Shoot though
Ab wheel
3 x 12 reps
Mermaids
2 x 10 reps each side
4 Rounds of:
Elliptical Backwards - .19 miles (3 Rounds)
15 Wall Ball - 8 lbs
15 KB Sumo Deadlift High Pull - 26 lbs
9 Parallete Shoot though
Ab wheel
3 x 12 reps
Mermaids
2 x 10 reps each side
Tuesday, February 28, 2012
Monday, February 27, 2012
Sunday, February 26, 2012
Saturday, February 25, 2012
Saturday 2-25-12
Strength Training:
"Rehab"
3 Rounds of:
Single Leg Deadlifts - 10 lbs
Single Leg Squats
Scorpions
Pillar Bridge
Mashing
"Rehab"
3 Rounds of:
Single Leg Deadlifts - 10 lbs
Single Leg Squats
Scorpions
Pillar Bridge
Mashing
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