11.30.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Dip
5 x 1 minute Plank
Farmers Walk x 200 ft

Session added

Starting in December 2011 there will be an additional session available at 5 p.m. on Fridays.

11.28.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.26.11

Dangerous Dakota's Saturday Sufferfest.
Substitute this week. Jamie Potter, 12th place at World Championship Scott Firefighter Challenge 2011, in her first season.

11.25.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft

Happy Thanksgiving

Here's to all the people who bust ass in the gym every time.

Thanks for putting out, you all inspire me.

11.23.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft

11.21.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.18.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft

11.16.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft

11.14.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.11.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft.

Happy Veterans' Day

11.9.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft.

11.7.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.4.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft.

11.1.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft.