2.22.10
Squat - 1RM
Press - 1RM
2.16.10
OHS 4x10
broad jump test
squat 80%x5x5
press 80%x5x5
2.4.10
Jump rope
Deadlift 5-4-3-2-1
Bench Press 5-4-3-2-1
Ring dips - 40 reps
Heavy wall ball + pullups - 3x10 each.
2.2.10
dots and clean drills
Box Squat - 5-4-3-2-1
Press - 5-4-3-2-1
weighted pull-ups - 5x3
3 rounds
135 pound deadlift x 15
box jump x 15
1.27.10
jump rope x 100, double unders x 25
Deadlift 10-8-6-4-2-1
Bench 3RM
5 rounds
5 pull-ups
10 push-ups
15 walking lunges ea leg
1.25.10
dot drill x 2
seated box jumps x 10
Speed Squat w/bands - 8x2
Push Press 8x2
3 rounds each for time of:
prowler up
push-ups x 10
prowler back
push-ups x10
1.21.10
Jump rope x 100 - DU x 25
Seated Box Jump x 10
Bench Press - 2RM; 90%x2
Trap Bar Jumps - 8x2
Practice Muscle Ups
20 KBS every min, on the min, for 5 min
1.19.10
dot drill
OHs 3x10
Seated Box Jump - 10 jumps
Squat - 2RM; 90%x2
Press - 3RM 90%x3x2
21-15-9
Double Unders
Pull-ups
Kettlebell Swing
1.16.10
OHS 5x5
Clean 7x1
50 pull-ups for time
1.14.10
jump rope and snatch drills
box jump run
Deadlift- 2RM
Bench - 3 RM
3 rounds for time of:
K-T-E x 10
P/pp/Pj x 5/5/5
sit-up x 20
1.12.10
dot drill and clean drills
seated box jumps
Squat - 2RM: 90%x2
Press - 5RM; 90%x5
10-9-8...3-2-1 rep rounds for time of:
Burpees
KBS
Pull-ups
1.9.10
warm ups
med ball throws
power snatch + ohs - 1+3 x 3
power clean - 5x1
ring dips
1.7.10
jump rope and snatch drills
Deadlift - 3RM
Bench - 5RM
2 rounds, each for time of:
Wall ball x 15
Prowler up
KBS x 15
Prowler back
1.5.10
dot and clean drills
Squat - 5RM; 90%x5
Press - 3RM; 90%x5
Max rounds in 10 min of:
5 pull-ups
7 push-ups
9 squats
+Progressive power clean
12.16.09
dot drill x 2
Bench press - 1 Rep Max; 90%x1x2
Snatch deadlift - 4x5
Trap bar jumps - 4x5
1 round for time
Super leg drive x 5
Tire flip x 5
Prowler x up and back
12.14.09
jump rope and snatch drills
seated box jumps x 15
Squat - 75%x3x10
Press - 3RM; 90%x3
Continuous running clock Pull-ups & Push-ups
12.12.09
dot drill
barbell movement drills
OHS - 7-5-3-3-3
Clean - 7x1
Tire flip - 2x10 for time
Ring dips - reps in 30 seconds x 5 - 60 sec rest between sets
12.10.09
dots, clean drills
seated box jump x 12
Strength
Deadlift - progressive warm up to 1RM
Bench Press - prog. warm up to 2RM; 90%x2
pull-ups - 3x max reps
Team race - divide into two groups - winner decided by most prowler lengths in 12 min.
Thruster x 15
Prowler x up and back
12.8.09
jump rope, snatch drills and chase game
Strength
Squat - warm up to 3RM; 90%x3
Press - warm up to 1 RM; 90%x1x2
Clapping push up's - 10x3; 45sec rest b/t sets
5 rds for time of:
5 pull-ups
10 box jumps
15 KBS
12.3.09
dots and clean drills
OHS - 4x5
Clean - 7x1
Trap bar jumps - 4x3
alternated with
Weighted pull-ups - 4x3
2 rounds, each for speed of:
tire flip and jump x 2
prowler x up and back
12.1.09
Warm up drills
Snatch practice
Strength
Deadlift - prog warm up to 5RM; 90%x5
Bench - prog warm up to 2RM; 90%x2x2
As many rounds as possible in 10 minutes of:
50 kilo hang power snatch x 5
24" box jump x 10
20 pound wall ball x 15
11.21.09
dots and clean drills
seated box jumps - 15 jumps
Strength
Squat - prog warm up to 2 rep max; 90%x2
Press - prog warm up to 3 rep max; 90%x3x2
21-15-9 rep rounds for time of:
double unders
pull-ups
kettlebell swing
11.19.09
dot drill and agility ladders
hang snatch drills
Strength
Deadlift - progressive warm up to 2 rep max; 90%x2
Bench - progressive warm up to 3 rep max; 90%x3x2
3 rounds for time
Knees-to-elbows x 10
Press/Push Press/Push Jerk - 5/5/5
Ab Mat Sit-Up x 20
11.17.09
jump rope and snatch drills
Strength
Squat - 2 rep max; 90%x2x2
Press - 5 rep max; 90%x5x2
2 rounds, each for time - max rest
75 pound Hang Power Snatch x 10, Prowler up, Double Under x 20, Prowler back
11.14.09
dot drill and clean drills
Strength
Clean 7x1
Med Ball throws
Jumps
Ring dips 5x30 second rounds for reps. 1 minute rest between sets.
11.12.09
warm up drills and snatch practice
Strength
Deadlift - 3 rep max; 90%x3x3
Bench Press - 5 rep max; 90%x5x3
15-12-9 rep rounds for time of:
40 kilo thruster
pull-ups
11.10.09
Warm up drills and clean practice
Strength
Squat - 5 rep max; 90%x5x3
Press - 3 rep max; 90%x3x3
Pull-ups - max reps test
5 rounds per player of:
40kilo Hang clean x 10
Prowler push x 2 lengths
