6-30-2009
WARM UPS
3 minutes alternating swings
2 minutes rest
3 minutes jerks R
2 minutes rest
3 minutes jerks L
2 minutes rest
6 minutes clean 3L/3R
2 minutes rest
3 minutes squats
2 minutes rest
6 minutes snatch 3L/3R
3 minutes rest
tabata jump squats 20/10 8 sets
tgu 20
Thursday, July 2, 2009
0600 ALLIANCE GROUP
6-30-2009
WARM UPS
alternating lunges with knee pulls, walk out/in, hindu push ups and squats, starbursts
OH SQUAT PROGRESSION
arms overhead locked out, feet under hips 5/feet close 5
arms overhead palms together locked out, feet under hips 5/feet close 5
alternating swings
racked squats L/R
push press L/R
20 30 40 50 rest 40 30 20
05 10 15 20 rest 15 10 05
05 10 15 20 rest 15 10 05
2 hand swings
light 30, medium 20, heavy 10, medium 20, light 30, medium 20, heavy 10
WARM UPS
alternating lunges with knee pulls, walk out/in, hindu push ups and squats, starbursts
OH SQUAT PROGRESSION
arms overhead locked out, feet under hips 5/feet close 5
arms overhead palms together locked out, feet under hips 5/feet close 5
alternating swings
racked squats L/R
push press L/R
20 30 40 50 rest 40 30 20
05 10 15 20 rest 15 10 05
05 10 15 20 rest 15 10 05
2 hand swings
light 30, medium 20, heavy 10, medium 20, light 30, medium 20, heavy 10
HEAVY STUFF...
6-27-2009
Justin payed us a visit. We worked hard then ate badly. That's living!
clean and jerk/heavy
1 minute on/1 minute off
10 sets
2 hand swings/heavy
1 minute on/30 seconds off
5 sets
low windmill/heavy
1 minute on/30 seconds off
2 sets
pressing L/R
10, 8, 6, 4, 2, to failure
Justin payed us a visit. We worked hard then ate badly. That's living!
clean and jerk/heavy
1 minute on/1 minute off
10 sets
2 hand swings/heavy
1 minute on/30 seconds off
5 sets
low windmill/heavy
1 minute on/30 seconds off
2 sets
pressing L/R
10, 8, 6, 4, 2, to failure
A GEM FROM MR. COTTER...
6-25-2009
high/low windmills 5 L/R
double snatch 5
suitcase dead lifts 5 L/R
single leg dead lifts 5 L/R
tgu or sotz press 5 L/R
3 sets with minimal rest
high/low windmills 5 L/R
double snatch 5
suitcase dead lifts 5 L/R
single leg dead lifts 5 L/R
tgu or sotz press 5 L/R
3 sets with minimal rest
ALLIANCE GROUP
6-25-2009
WARM UPS
standing twist, bending back and forward, side bends with fingers clasped and palms up, lunge with knee pull, cossacs, hindu push ups and squats
TOP OF TGU
standing press, overhead lockout, reverse lunge with opposite leg, bend to the side and find floor with palm 10 L/R
BOTTOM OF TGU
lying press, lockout, bend same leg, heel push, roll up to elbow, palm 10 L/R
METABOLIC
1 minute work/30 seconds passing
2 sets
1. 2hand swings
2. 2hand squats
3. tactical 8's
4. 2hand lunges
5. press L
6. press R
7. sumo squats
8. alternating swings
9. clean and lunge L
10. clean and lunge R
11. slingshot pass
WARM UPS
standing twist, bending back and forward, side bends with fingers clasped and palms up, lunge with knee pull, cossacs, hindu push ups and squats
TOP OF TGU
standing press, overhead lockout, reverse lunge with opposite leg, bend to the side and find floor with palm 10 L/R
BOTTOM OF TGU
lying press, lockout, bend same leg, heel push, roll up to elbow, palm 10 L/R
METABOLIC
1 minute work/30 seconds passing
2 sets
1. 2hand swings
2. 2hand squats
3. tactical 8's
4. 2hand lunges
5. press L
6. press R
7. sumo squats
8. alternating swings
9. clean and lunge L
10. clean and lunge R
11. slingshot pass
ANOTHER BRANCH...
6-23-2009
Today was my first class teaching at Alliance Physical Therapy.
WARM UPS
scorpions, cobras, hip crossovers, glute marching, shoulders, Y, T, W, L, hindu push ups and squats, power lunges
ABS
iron wall 20
low windmill 10 L/R
seated twists 20
shredders 20
wipers 20
1 minute work/30 seconds work
miscellaneous kbell and body weight exercises
rest periods mixed in
40 minutes of work
I haven't trained like this for awhile. I felt it.
Today was my first class teaching at Alliance Physical Therapy.
WARM UPS
scorpions, cobras, hip crossovers, glute marching, shoulders, Y, T, W, L, hindu push ups and squats, power lunges
ABS
iron wall 20
low windmill 10 L/R
seated twists 20
shredders 20
wipers 20
1 minute work/30 seconds work
miscellaneous kbell and body weight exercises
rest periods mixed in
40 minutes of work
I haven't trained like this for awhile. I felt it.
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