Thursday 09/12/13

Skill Work
Double-unders


Back Squat
2 x 5, 1 x 5+


10 Down-backs (old gym)

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.

Finale: 2 min/leg in the spiderman lunge

Box jumping during a partner metcon

Monday 11/07/11

Announcements:

1. Be sure to congratulate Kiley!  On Friday, she coached the Lady Mustangs volleyball team to their second district championship as well as their second trip to the state tournament (and in consecutive years, no less!)!
2. Due to the timing and location of the state tournament as well as Kiley's coaching and Phil's teaching responsibilities (riding the bus to supervise students), we will be unable to hold our usual Thursday evening class.  We try to avoid a cancellation like this whenever possible, and in an effort to compensate for this change, we will be holding a Thursday morning class that day at 5:30 a.m.

 
Push Press
2 x 5, 1 x 5+


10 Down-backs

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.


Finale:  Accumulate 2 minutes only on your hands. This can be in a handstand (floor or parallettes), working on your L-sit or tuck sit (floor or parallettes), or on the dip bars simply supporting your bodyweight. Choose something challenging for you.

Get-ups

10/10/11

Saturday 09/03/11

Bench Press
2 x 5, 1 x 5+


10 Down-backs

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.


Finale: 2 min in the wall stretch (hyena stretch) and 2 min/leg in the couch stretch


Mobility Adventure - Day 27

400m runs

08/22/11

Wednesday 03/16/11

Don't forget - there is no class Thursday since we'll be running the Blarney Stone 5K!  For those interested in carpooling, we'll plan to leave from CHS at 4:45 p.m.


This week begins the next cycle of 5/3/1 for bench press, so add 5 or 10 pounds to your training max and get ready to put up some new numbers!

Bench Press
65% x 5
75% x 5
85% x 5+


10 Down-backs

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.

T.J. getting agile with the bear-crawl

Thursday 03/25/10

Time: 8:30 p.m.

Important Reminder:  As we've talked about over the past few weeks, our weekday classes will be moving to a new time starting next week on Monday, 03/29/10.  From that point forward, the class schedule will be as follows:

Monday: 7:30 p.m.

Wednesday: 7:30 p.m.

Thursday: 7:30 p.m.

Saturday: 7:00 a.m.

So, just to be clear, the Saturday class will remain at 7:00 a.m., and the weekday classes will all move to 7:30 p.m.  This ought to allow us to get outside and use that daylight and warm(er) weather!


Bench Press
5-5-5-5-5

Compare to 03/18/10.


10 Down-backs

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.

Wednesday 12/23/09

Time: 6:30 p.m.

Skill work:
Plyometrics


Shoulder Press
5 x 3

Compare to 12/12/09.

10 Down-backs, starting every :45

Monday 10/19/09

Time: 8:40 p.m.

Hang Snatch
5 x 5

Click here for a description and demonstration of the hang snatch.


10 Down-backs

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.

Jeni, Kiley, and Phil go for a run . . . (10/17/09)