Friday 06/29/2012

I. Bench 10-8-6-4-2. Try to max unless you went to Lizardville

II. 3 rounds:

Run 400
20 DB pushup rows
20 situps

Wednesday 06/27/2012

I. Squat 10-8-6-4-2. Try to max out if feeling ok.

II. Once for time:

30 thrusters (75/45)
30 burpees
Run 800m

Monday 06/25/2012

I. Press 10-8-6-4-2. Try to max out if feeling good and not too hung over. We will start a new cycle next week, same pattern but different exercises.

II. Run 400, then:

40-30-20 reps of wall balls and sit-ups

Finish with another 400 run

Friday 06/22/2012

I. Bench press 8x5@75%

II. 3 rounds:

run 400
10 DB manmakers

Wednesday 06/20/2012

I. Squat 8x5, @75%

II. Run 800-5rounds: 5 box jumps + 10 barbell lunges-run 800

Monday 06/18/2012

I. press 8x5x@75%

II. One time:

Run 400
21 plyo pushups
Run 800
42 dips
Run 400
84 sit-ups

Friday 06/15/2012

I. Bench 5x5x80%

II. Run 400m
21-15-9 reps:
KB swing
Box jump
Run 800m

Wednesday 06/13/2012

I. Squat 5x5x80%

II. 5 rounds:

-07 burpees
-10 deadlifts (135/95)
-run 200m

Monday 06/11/2012

I. Press 5x5x80%

II. 3 rounds

21 goblet squats
15 pull ups
Run 400m

Proof there is a God? My eldest graduated from high school Sunday 6/10. Congrats #1, made your daddy proud.

Friday 06/08/2012

I. Bench 3x5x90%

II. Once for tiem:
-Run 800
-20 pushups
-20 dips
-Run 400
-25 pushups
-25 dips
-Run 800
-30 pushups
-30 dips

Wednesday 06/06/2012

I. Squat 3x5 sets @90%

II. 10 min AMRAP:

-8 power cleans
-8 burpees
-8 MC (2ct)
Run 800m x1

Monday 06/04/2012

I. Squat 2x5x90%

II. Deadlift (@60%)/bar pushup ladder + 200 m run

2-4-6-8-10-8-6-4-2

15 min time limit