01Feb13. Friday. Get Strong day. First month is history. Where do you want to go from here?

Strength

1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning  (Filthy Fifty)

For time:

50 of the folloiwng exercises
20" Box Jump
Jumping Pull Up
1 pd KBs
Walking Lunge
K2E
45# push press
Back Extension
Wall Ball
Burpee
DU

10Dec12: Monday. Chip, Chip, Chipperay

Chipper day.   Don't be disappointed, the BB Gymnastics, strength, and normal torture will be back.

Can't decide between these two:
Mrod and GSully.  Pick one so we can have the appropriate equipment.


MAINSITE-
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

AND OUTLAW

Scaled for our level..

20 Hang Squat Snatches 95/65#
50 Double-Unders
30 DB Thrusters 55/30

50 Double-Unders
40 T2B
60' Burpee Broad Jumps
40 BB Step-Ups 20" 45#(front rack, alternating legs)
50 Double-Unders
30  KB Snatches 24/16kg
50 Double-Unders
10  Muscle-Ups