5.30.2010

Tabata squats
Tabata heavy bag

2x5 max vertical jumps

5.28.2010

Strength

Barbell Press: Work up to a peak set of 2 reps.

170

Power

Overhead Medball Throws, 5 sets of 2 reps.

Metabolic Conditioning

For time:

15 reps, Shoulder to Overhead at 100% of peak set (170)

15 Burpees

Time: 5.12

5.27.2010

Deadlift
10@ 135
5@225
2@315
1@365
1@365

Then
2 rounds each individualy times
25 pull ups
25 push ups
10 ab wheel rolls out
25 squat
Times: 2.30 @ 2.46

May 25th

Warm up:

2 min. plank
2 min jump rope

WOD:
21-15-9
burpees
flutter kicks
thrusters @65

5.10.201

Grace
30 clean and jerks @135 for time:
8.21

Absolutley no warn up shocked the system

5.3.2010

3 rounds
10 deadlift @ #225
5 handstand pushups
10 pullups
Time: 4.14