Team Workout, Skills Practice

Modified Snertz:

15 body builders

30 pushups, 50 crunches

4x(15 squat jumps to 40yd run)

4x(15 tuck jumps to 40yd run)

30 pushups, 50 crunches

10x(0-5-0-10-0-5-0) suicides

10x40yd sprint

30 pushups, 50 crunches

600 throws

Power Gym, Practice

Just a quick pre-load workout before practice:

Superset at 40, 50, 60, 70kg:

5 deadlift, 4 power clean to split jerk

Practice was zone drill and scrimmage.

Run, Bike

2mi in 16:00 (run)

2mi in 9:30 (bike)

Lift, Practice

2 muscle-ups, 1 muscle-up

3x DL to hang clean to push press to overhead squat to snatch 20kg

3x DL to hang clean to push press to snatch to overhead squat 40kg

5 overhead squat 45kg

5 overhead squat 50kg

5 front squat 60kg

2 clean to front squat 65kg

3x1 squat clean 65kg

3 muscle-ups

4 deadlift 40kg, 70kg, 90kg

6 DB military press 30lb, 40lb

6 BB military press 40kg

3 BB military press 42kg

Taught ho-stack at practice. It was ugly. Finished up with Tabata sprints.

CFWoD 3/18/11

CFWoD 3/18/11 (scaled):

10 L-hang pullups

15 pushups

15 chest-to-bar pullups

15 pushups

20 pullups

15 pushups

Completed in 5:00

One round, instead of 4. I was doing pullup singles by the end.

Pre-Spring Break Workout

10 pushups

10 situps

10 pullups

10 keg situp and press

10 wide pushups

10 situps

10 keg rows

10 keg situp and press

10 wide pushups

10 situps

10 chinups

10 keg situp and press

10 diamond pushups

10 situps

10 keg rows

10 keg situp and press

10 pushups

10 situps

10 pullups

10 keg situp and press

10 pushups

10 situps

10 keg rows

10 keg situp and press

10 wide pushups

10 situps

10 chinups

10 keg situp and press

10 staggered pushups

10 situps

10 keg rows

10 keg situp and press

10 staggered pushups

10 situps

10 pullups

10 keg situp and press

10 pushups

10 situps

10 keg rows

10 keg situp and press

Lift, Practice

10 overhead squats 20kg

2 muscle-ups

Deadlift: 5 at 50, 60, 70, 75, 80kg

Squat clean and split jerk: 4 at 40, 50kg

Clean and split jerk: 4 at 60, 65, 70kg

Incline bench: 5 at 95, 95, 95, 105, 115lb

Cable flyes: 10 at level 3

DB military press: 10 at 25lb

Cable crossover flyes: 10 at level 5

DB military press: 10 at 30lb

Cable flyes: 10 at level 4

My knee felt weak and overstressed at practice so I sat out after the warmup.

Swim

200m IM

200m freestyle

200m breast stroke

100m butterfly

100m freestyle

Practice, Scrimmage

Practice was relaxed for the most part, we focused on drilling zone defense in some very windy conditions at Buccleuch Park. The conditioning at the end was a workout in its own right, though:

3 laps of the field (110yd x 40yd)

(run the lengths and shuffle across the widths)

At each cone, do:

10 pushups

20 squats

10 burpees

Total was 0.75mi, 120 pushups, 240 squats and 120 burpees.

Afterwards we nommed some Brower, but the meal was a bit rushed because we had to get to Busch to scrimmage CHS. We warmed up again to play a zone-only scrimmage to 5 (won 5-2) and then a game (won 11-10).

Lift

Warmup jog

5 hang snatch 20kg

5 BB lunges 20kg

5 BB lunge and press 20kg

5 hang snatch 30kg

5 reverse BB lunges 30kg

5 reverse BB lunge and press 30kg

5 pullups

10 bent-over rows 65lb

5 pullups +5lb

15 pushups +45lb

5 pullups +10lb

10 bent-over rows 95lb

5 pullups +15lb

14 pushups +45lb

5 pullups +10lb

10 bent-over rows 95lb

50 incline situps

1:00 plank

0:15 rest

0:45 plank

0:15 rest

0:30 plank

0:15 rest

0:15 plank

Lift, Practice

Warmup pt. 1: 2 rounds

25 jumping jacks

10 squats

5 burpees

10 pushups

Warmup pt. 2:

5 x (deadlift to hang clean to front squat to push press to overhead squat) 20kg

5 x (deadlift to hang squat clean and jerk to overhead squat) 30kg

5 x (deadlift to hang squat clean and jerk to overhead squat) 40kg

3 reps overhead squat 50kg

Front squat: 3 at 60, 3 at 65kg

Cleans: 6 at 60, 3 at 70kg

Practice was good.