Wednesday 11/20/13

Balance
2 X 10 Box Jumps
Straight
1/4 or 1/2 Turn
Single Leg 10e

Strength and Stamina
3 X 8
Sumo Deadlift High Pulls

21-21-15-9
Wall Ball
Push Up
KB Swings

Wednesday 11/6/13

Walk/Run 15 minutes

2 X 8 (Bench 6-24”)
Straight
Half Turn
180
Single Leg 8e

3 X 8
Snatch
#________
_________
_________
Increase weight each set

21-15-9
Same #_______ all 3 movements
Floor Wiper
Deadlift
High Pull

Wednesday 8/28/13

Bench Jumps 2 X 10
Straight
Single Leg
Quick Feet 40 sec
Bench Flyes #_____

Strength and Endurance
3 X 8
Deadlift Sumo High Pulls

27-21-15-9
Wall Ball
Push Up
KB Swings
t_________

15 minute run/walk
d________

Wednesday 8/14/13

Balance Bench
2 X 10
Straight
Single Leg 10e
Quick Feet 2 X 30 seconds

Strength
3 X 8
Snatch

Strength and Endurance
21-15-9
use same weight for all three movements
Floor Wiper
Deadlift
High Pull

15 minute walk

Wednesday 8/7/13

Balance 2 X 10
Box Jumps (24/18)
Straight
Single Leg
Quick feet (30 seconds)
Alternating Arm Bench Flyes

Strength 5X 10
Sumo Deadlift High Pulls

Strength and Endurance
27-21-15-9
Wall Ball
Push Up
KB Swings

Monday 7/22/13

Monday night social run 700PM.

Strength
3 rounds 8 reps
Overhead Squats (75/45)
High Pulls (75/45)
Increase weight with each set if possible.

Balance
2 X 8
Single Leg Balance Complex

Strength and Endurance
20-15-10-5
Deadlift
Push Up
400 meter run
Keep same pace for each run.

15-20 minute EZ run.