The week in review.

02/21/2009

Warm up with a combo of alternating swings, cleans, snatching,, and jerks.

Double LCCJ with 2/24kg bells

• 4 minutes for 42 reps
  

6 minute rest

• 4 minutes for 40 reps
  

6 minute rest

• 2 minutes for 24 reps

02/24/2009

Warm up with alternating swings, cleans, snatching, and figure 8's.

Double LCCJ

• 6 minute set with 2/16kg bells for 80 reps

6 minute rest

• 6 minute set with 2/16kg bells for 80 reps

6 minute rest

• 4 minute set with 2/24kg bells for 30 reps

Over fatigued left shoulder and tweaked it slightly.

02/25/2009

Group Class

Pistol Training

Balance

• Standing on one leg with opposite leg out in front for 30 seconds R/L
• Leg in front while turning head R to L for 30 seconds R/L
• Leg in front while turning head R to L with eyes closed for 30 seconds R/L
• Single leg dead lift with eyes closed R/L

Flexibility

• Squat progression
• Hamstring stretch on box or step
• Hip swings
• Duck walks and hops forward and backward
• Standing supported leg extensions
• Walking lunges with hip extensions

Strength

3 sets of the following with no more than 1 minutes between

• Double kbell squat x 10
• High box body weight pistols L/R x 5
• Band assisted pistols L/R x 5
• Doorway assisted pistols L/R x 5
• Deck squats with medicine ball x 10