Monday 10/17/2011

I. Push press 12-15 reps x4 rounds

II. 4 rounds (not fo time):

-12 curls (DB or barbell)
-20 dips
-25 weighted situps

Friday 10/14/2011

I. Squat 15x4

II. 21-15-9 reps:

-Box jumps
-WB's
-run 200m each round

Wednesday 10/12/2011

I. Bench press 15x4

II. 4 rounds (not fo time):

-30 weighted situps
-20 pushups
-10 pullups

Monday 10/10/11

I. Deadlift 10 x 4 sets

II. 10 min/OTM:

Floor to overhead (95/65)

Will begin the first minute with three reps, then increase by one every minute.

Friday 10/07/2011

I. Push press 10 x 4 sets

II. 4 rounds (not timed):
-10 curls
-15 dips
35 weighted situps

Wednesday 10/05/11

I. Squat 10 reps x 4 sets

II. 4 rounds (not for time)

-05 thrusters
-05 pull ups
-30 weighted situps

Monday 10/03/2011

I. Bench press 8x4 rounds

II. 3 rounds (not for time)

35 weighted sit-ups
25 pushups
15 pull ups