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