6.30.10

Training:
1) Shoulder Press
3 x 5 (add 5# from previous or 75% 1 RM)


2) 20 Box Jumps
20 Push ups
20 Pull ups
15 Box Jumps
15 Push ups
15 Pull ups
10 Box Jumps
10 Push ups
10 Pull-ups

6.28.10

Training:
1) Deadlift 3 x 5 (add 10# to last max; use 75%)

2) 3 rounds
400M
25 Pullups
25 Weighted situps @ 45#

6.26.10

Training:
1)Tabatas

Pullups
Push Press @ 45#
Knees to Elbows
Box Jumps

6.25.10

Training:
1) Back Squat 3 x 5
+10# from last estimated max; use 75%

2)3 Rounds
Mini Leg Blaster
200 M
10 Clapping Pushup

6.23.10

Training:
1) Bench Press
3 x 5 (add 5# to max; use 75% of that)

2) 30-20-10
Push Press
Back Squat
Pullups

6.21.10

Training:
1) Deadlift 3 x 5 (add 10# to last max; use 75 %)

2) Every 2 minutes for 16 Minutes
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Pushups(hands on bar)

6.18.10

Training:
1) Back Squat
3 x 5 (add 10# from previous or 75% 1 RM)

2) 4 rounds of
100 ft walking lunge
15 Mutant man makers

6.16.10

Training:
1) 3 x 5 Shoulder Press (add 10# to max; use 75% of that)

2)3 rounds
400M Run
15 Lateral Hop Burpees
21 DB swings

6.14.10

Training:
1) Deadlift
3 x 5 (add 10# from previous or 75% 1 RM)

2) 10 rounds
30 second work/30 seconds rest
Flying Burpee

6.12.10

Training:

800M
50 Pullup
100 Pushup
150 Squat
800M

Good luck to the team travelling to VA Beach to compete at NAGA.

6.12.10

6.11.10

Training:
1) Back Squat (add 10 to your max used last week)

2) 3 rounds

100 ft Walking Lunge
200M
10 KTEs

6.9.10

Training:

1)Bench Press
3 x 5 (use 75% of 1 RM)

2) 5 rounds
15 Manmakers
15 barbell overhead squat

6.7.10

Training:

1) Deadlift
3 x 5 (use 75% of 1 RM)

2) 5 rounds
Overhead Plate Walking Lunge 50 ft.
10 Clapping Pushups

6.5.10

Training:

3 Rounds
800M
50 situps
50 Stiff legged deadlifts

6.4.10

Training:
1) Back Squat
3 x 5 (use 75% of 1 RM)

2)4 Rounds
400 M
50 Squats

6.2.10

Training:
1) Shoulder Press
3 x 5 (use 75% of 1 RM)

2) AMRAP in 10
5 Pullup
10 Pushup
15 Squat