December Twenty-six 2009

Warmup:
5 Rounds
100 Rope Jumps
25 Situps
10 Dislocates
Hip Mobility

Practice:
Ring stuff

Training:
Pushups on the minute by the minute up to 20 minutes
Rest 5 minutes
Squats on the minute by the minute up to 20 minutes

December Twenty-three 2009

Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup (strict, no kip)

Training:
1)Work up to 1 RM back squat

2)Work up to 1 RM standing barbell shoulder press

3)Work up to 1 RM deadlift

Got to know where we are to know where we need to go.

December Twenty-two 2009

Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup

Training:
(1) Work up to a max single Snatch

(2) Work up to max single Clean and Push Press

(3) Work up to max single Bench Press

Test your limits today.

Access fixed

So, yesterday I couldn't get on the blog to update. Fixed today. Hopefully won't happen again.

December Sixteen

Warm Up:
3 rounds
10 Pullup
10 Pushup
10 Squat
Hip Mobility

Practice:
Headstands

Training:
10 Rounds
10 Deadlift @ M-135, W-95
10 Burpees

December Fourteen 20009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

December Twelve 2009

Warmup:
3 Rounds
100 rope jumps
10 push ups
10 squats
10 situps

Training:
For time 50 of each
Box Jump
Jumping Pullups
Swings
Walking Lunge Step
Knees to Elbows
Push Press @ 45#
Stiff Leg Deadlift @ 45#
Thruster @ 45#
Burpees
Tuck Jump