Friday 06/02/2012

I. Bench 2x7x90%

II. 4 rounds:

05 thrusters 135/95
10 pull ups
Run 400m

Wednesday 05/30/2012

I. Squat 2x7x90%

II. 3 rounds:
5 min amrap: 3 Florida overheads + 5 bar pushups + 7 wall balls + run 200
1 min rest between rounds

Wednesday 05/23/2012

I. Squat 8x5sets, @75%

II. 5 rounds: 10 deadlifts (50%) + 12plyo pushups + 200 m run

Monday 05/2/2012

I. Press 8x5sets, @75% II. 3. Rounds: (1min jumping pull ups-1 min sit-ups-1 min lateral raises) + run 800x1

Friday 05/18/2012

I. Bench 3x5x90% II. 7 rounds: 7 push press x50-60%+ 7 Bar pushups+ run 200m

Wednesday 05/16/2012

I. Squat 2-3x5x90% II. Run 400-21 thrusters-21 sit-ups-run 400-18 thrusters-18 sit-ups-run 400-15 thrusters-15 sit-ups. It is with the heaviest of hearts that I report our good tv friend, Mitchell Guist (of Swamp People), passed away. Reports say that he fell in his boat, possibly of a heart attack. Attempts to revive him met with negative results. Our condolences go out to his brother Glenn. Thursday evenings will never be the same. We will plan on having a remembrance for him, where all will embrace, shed a tear, and have some booze. Godspeed Mitchell. 48 years old

Monday 05/14/2012

I. Press 3x5x90% II. 3 rounds: 15 pwr cleans + 15 burpees + run 400m

Friday 05/11/2012

I. Bench press 5x5x85% II. Max reps bench + 400 m run (3 rounds)

Wednesday 05/09/2012

I. Squat 5x5x85% II. Tabata: press + barbell lunge (alternate exercises), finish with 800m run

I. Press 5x5x85% II. 5 rounds: 7 burpee box jumps + run 200m

I. Bench 3x5 sets @90% II. 3 rounds: run 400 + 12 box jumps + 10 DB pushup/rows

Wednesday 05/02/2012

I. Squat 3x5 sets @90% II. 7 rounds: 7 plyo pushups + 15 weighted sit-ups + 200m run