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Workout week of: 02.16 – 02.22.09

February 16, 2009

WORKOUT #1  (Moderate)

w/u  – row/run – 10′

Get-ups                                                      x 15/15 (20#)

Straight leg dead lift – bar                  x 30

Sit-ups  – wt’d                                         x 30

SLDL – stick or bar                                  x 30

w/o

5 Rounds of;

Medicine ball toss (vertical)                                       x 12

Front squat (45-50% BW)                                           x 12

Box jump (24″)                                                                x 12

Walking lunges -wt’d   -front                                      x 12 steps- L /12steps – R

Row  300m    (at 16,18,20,22,24) – Max Power

WORKOUT # 2  (Easy to Moderate)

w/u – row/run – 10′

Overhead squats – bar/stick                 x 30

Push-ups -wt’d                                   x 30

Pull-ups                                             x 30

Cross – abs                                        x 15/15

w/o

8 x 5 reps of;  (not timed)

Front Squat (50% BW)

Then;

5  Rounds of;

Deadlift                                                                              x 5

Power clean                                                                     x 5

Push-press (dumbbells/ or bar above)             x 5

Dumbbell swings                                            x 5

Written by coach · Filed Under Kaehler.fit 

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