La

Warm UP

-2 minute side plank (1 minute each side)

-2x5 L-Sit (hang from pull up bar, keep legs straight and bring them parallel to ground only moving your body at your hips)

3x3 65#Push Press (La you need to do this and L-sit only)

WORKOUT
3 Rounds for time
5 Pull Ups (use bands as needed)
10 Kettlebell swings (middle sized)
15 Burpees

3.28.2010

JH

Fran

time: 7:38

3.28.2010

La

Warm Up

2 minute Plank (try to do this in least amount of sets)
Knees to Elbows 2x10 really slow.

*La only you do 3x3 reps (9 total) of 135# deadlift (but make sure you do knees to elbows).

5 Rounds for time of
- 10 (total) overhead lunges (use 10# dumbells and 10# plate)
- 10 jumping squats (must touch pull up bar)
- 10 push ups (only you must do real push ups all the way through, you'll be fine just break them up)

3.22.2010

5x5 weighted dips @ 1 pood

3 round
10 deadlift @275
50 double unders
Time: DNF- in the 3rd round on the 9th double under I met pukie

3.18.10

Max Day

La
- Dead Lift 155#
- Power Clean 75#
- Push Press 75#
- Front Squat 95#
- Push ups 23

JH
- Clean and Jerk 185# *PR
- Snatch 115#
- Push Press 135#
- Push ups 40

3.17.2010

JT
21-15-9

Handstand push ups
Ring dips
Push ups
Time:14.35

3.16.2010

5rounds

185 clean and jerk 3reps
13 pull ups
200 meter run
Time:18.50

3.16.2010

La

Warm Up
2x10 Deadlift @ 95#
2x10 pullup

5 Rounds
7 over head squats 45#
7 knee to elbow
7 push press 45#

3.14.2010

3 Rounds
5 front squats @135
15 kb swings 1.5 pood
25 pullups

Time: 10:31

3.15.2010

3x20 ring push ups
3x3 dead lift 295,315,365

21-15-9
D ball slams
Tuck jumps
Kb swings 1.5 pood
Time: 6.01

3.11.2010

Clean and jerk #205 with no warm up...need to learn how to clean
couldn't move #225

15 man makers @ 40
15 jumping burpees
Time: 8.33

3.10.2010

5 min plank

Then

21-15-9
#135 bent over barbell row
#185 bench press
Time: 18.01

3.7.2010

100 squats
9 HSPU
100 squats
15 HSPU
100 squats
21 HSPU

Time: 17 and some change

3.9.201

3 rounds
5 Front squat @ 185
15 Kb swings @ 1.5 pood
25 pullups
Time: 10.17

3.8.2010

Deadlift
135x5
225x3
315x1
414x1

Grace
#135 x30 floor to overhed
Time: 7.11

3.4.2010

3 rounds
200 meter run
15 2 poos kb swing
5 weighted pull ups 2 poos
Time: 8.24

3.3.2010

Back squat
3x3
275,295,295

5 Turkish get ups each side
@ 1 pood

3 rounds
20 double unders
5 #100 sand bag clean and jerk
Time: 7.24

3.2.2010

DL 3x3
365,375,375

Bench Press 3x5
225,3@255,225

3.3.2010

Warm UP:

5 Rounds
20 DU
10 Knee's to elbows

Work Out

10,9,8,7,6,5,4,3,2,1

Power Cleans @ 185#
Hand Stand Pushups