1.28.10

Training:

1)Overhead Squat
5 x 5

2) 20-2 Pushups
2-20 Knees to Elbows
Alternate

Finisher:
Turkish Getups
1 x 10 (5/side)
Go Heavy as you are able

1.27.10

1) Bench Press
5 x 5

2) 3 min. swing
90 seconds rest
2 min. swing
90 seconds rest
1 minute swing
90 seconds rest

1.25.10

Training:
1)Snatch Grip Deadlift
5 x 5

2)10 rounds
30 sec work/ 30 sec rest
Burpees

Finisher:
3 x 10 Barbell Good Morning (add weight up to 10 difficult reps)

1.23.10

Training:
Make up day

If you missed any of the strength workouts this week, come in and make it up.

If you only missed Thursday, come and do:

1 x Barbell Complex every 1:50 for 10 rounds

Barbell complex=
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

2 penalty burpees every time you put the barbell down before completing the complex.

A @ 95, I @ 65, B @ 45

1.22.10

Training:
1) Back Squat 5 x 1

2)Walking Lunge 50 Ft
Pullup 10
Walking Lunge 50 Ft
Pullup 9
Walking Lunge 50 Ft
Pullup 8
......
finish with 1 Pullup

1.21.10

Training:
1)Squats x 2 on the minute by the minute
Up to 20 minutes

Rest 2 minutes
2)Pushups on the x 2 minute by the minute
up to 20 minutes

1.19.10

Training:
1)Press
7 x 1

2)21-15-9
Manmaker @ > 30% bodyweight
Weighted Situp

Finisher:
Headstand Holds
3 x max hold