7.30.10

Training:
1) Back Squat
3 x 2 & 1 x max

2) Every 2 min for 8 rounds
Mini Leg Blaster
5 Pullups

7.28.10

Training:
1) Shoulder Press
2 x 5, 1 x max

2) 20-15-10
Headstand Pushup or Pike Pushup
Clapping Pushup
Pushup

7.26.10

Training:
1)Deadlift
3 x 2 & 1 x max

2) 3 Rounds
400M
21 swings
12 Pullup

7.24.10

Suck it up Saturday

Training:

30 Burpees
30 DB Deadlifts

30 Burpees
30 DB Power Cleans

30 Burpees
30 DB Push Presses

30 Burpees
30 DB Swings

30 Burpees
30 Manmakers

7.23.10

Training:
1) Back Squat
3 x 2 & 1 x max

2) 3 Rounds
50 Overhead walking lunge
10 Pullup
10 Seated Russian Twist

7.21.10

Training:

1)Bench Press
3 x 2 & 1 x max

2) 4 Rounds
15 Clapping Pushup
25 Jumping Squat
200 M

7.19.10

Training:
1) Deadlift
3 x 2 & 1 x max

2) Every 1:50 for 8 Rounds
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Pushups

7.16.10

Training:
1)Back Squat
3 x 2 & 1 x max

2) 5 Rounds
10 Pullups
10 Weighted Situps
100 ft Broad Jump

7.14.10

Training:
1)Shoulder Press 3 x 2 & 1 x max

2)
Two rounds of:
Right arm dumbbell push-press 12 reps
Left arm barbell deadlift 12 reps
Run 400 meters
Left arm dumbbell push-press 12 reps
Right arm barbell deadlift 12 reps
Run 400 meter

7.12.10

Training:
1) Deadlift
3 x 2 & 1 x max

2) 3 rounds
Leg Blaster
10 Pullup
10 Weighted situp

7.10.10

Saturday Training:

20 minutes AMRAP
5 Pullup
10 Pushup
15 Squat

7.9.10

Training:
1) Back Squat
3 x 2 & 1 x max

2) 3 Rounds
800M
15 Weighted Situp
15 Swings

7.7.10

Training:
1) Bench Press 3 x 2; 1 x max
(90% of max; use 75%)

2) Tabatas
Pullups
Rest 1 minute
Pushups
Rest 1 minute
Situps
Rest 1 minute
Squat

7.5.10

Training:
1) Deadlift
3 x 2 & 1 x max (Find 90% of 1 RM; use 75% of that)

2)AMRAP in 15 minutes
25 ft Broad Jump
10 Pullup
15 Pushup

7.2.10

Training:
1) Back Squat (Take max find 90%; use 75% of that number for weight)
3 x 2 & 1 x max

2) 5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup