Coach Glenn Pendlay Olympic Weightlifting Seminar
April 20, 2010Saturday May 1, 2010 9am till 4pm 10400 SR 84 #103 Davie, Florida 33324 954 846-8666 $125 per student A full day with Coach Pendlay to go over the Snatch, Clean, and Jerk.
Overhead Squats / Row
Our 90 day BMI Challenge has come to an end. Everyone needs to make an appointment with FAU to get the second Bod Pod test done. Here is the contact name and phone number to set up this last appointment. Be sure you receive your paperwork and hand it over to Heidi. You may contact [...]
“Helen”
April 19, 2010EVERYDAY – I always post a Warm Up. There is a reason for this = loosen up the joints, ligaments, muscles and create a light sweat to prime the pump. Why? prepare the body for your short intense workout and prevent injury. I am not asking EVERYONE to be sure to include the Warm Up [...]
Bench Press & Heavy Met Con
April 16, 2010Warm Up Joint Mobility Light Stretching Row 500 Meters 10 Burpees Strength Workout (SWOD) Bench Press 5-5-5-5-5 Heavy Met Con Workout AMRAP in 15 minutes 5 Dead Lifts 315M/225W 10 Toe to Bar
Back Squats & Hand Stand Push Ups
April 15, 2010Warm Up Joint Mobility Light Stretching 2 Rounds of: 250 Meter Run (1 lap) 15 Jumping Lunges 10 Push Ups 5 Pull Ups Workout of the Day (WOD) 5 Rounds for time 20 Back Squats 185M/115W 20 Handstand Push Ups or 40 Regular Push Ups Core Work 25 Ab Wheel 25 Leg Raises
“happy hump day”
April 14, 2010Warm Up Joint Mobility Light Stretching 2 Rounds of 250 Meter Row 15 Overhead Squats w/pvc 10 Jumping Air Squats Workout of the Day (WOD) “Filthy 50″ 50 Box Jumps 24M/20W (open up your hips) 50 Jumping Pull ups (arms are straight at bottom, chin over bar at top) 50 Kettlebell Swings 35M/26W (american swings [...]
Power Cleans & Pull Ups 3 ways
April 13, 2010Warm Up Joint Mobility Light Stretching 3 Rounds of Run 250 Meters (1 lap) 5 Burpees Strength Workout (SWOD) Power Cleans 3-3-3-3 Daily Workout (DWOD) Chin Ups Max Reps rest 2 minutes Strict Pull Ups Max Reps rest 2 minutes Kipping Pull Ups Max Reps then: 2 x 50 Meter Sprints 2 x 100 Meter [...]
Snatch & Row
April 12, 2010Warm Up Joint Mobility Light Stretching 2 Rounds of 10 Jumping Jacks 10 Push Ups 250 Meter Run (1 lap) Strength Workout (SWOD) Power Snatch 2-2-2 Daily Workout (DWOD) 8 Rounds for time: 3 Front Squats 185M/115W 8 Ring Dips rest 10 Minutes then: Row for max distance 6 Rounds 60 seconds on – 60 [...]
Saturday Group Workout
April 10, 20109am Sharp Group Warm Up Joint Mobility Line Drills Group Workout 50 Meter Tire Pull 25 Burpees 50 Meter Tire Drag 25 Kettlebell Swings 53M/35W 50 Meter Sprint 25 Push Ups 50 Meter Sprint 25 Goblet Squats 53M/35W 50 Meter Sprint 25 Box Jumps 24M/20W 50 Meter Sprint 25 Kettlebell Sumo Dead Lifts 53M/35W 50 [...]
2 WODs in 1 DAY
April 9, 2010Warm Up Joint Mobility Light Stretching 3 Rounds of 25 Jump Rope 15 PVC Overhead Squats Workout of the Day (WOD) WOD#1 In 6 minutes 800 Meter Run Max Rep Overhead Squat 115M/75W *amount of reps = score rest 10 minutes between WODs WOD#2 AMRAP (As many rounds as possible) in 10 minutes of: Row [...]
