Monday 9-May-11, run

6 mi. run at home

Saturday 7-May-11, Houston Metro Dash

Houston Metro Dash.

http://www.metrodash.com/houston/

Friday 6-May-11, LSRF

Front squat 1 rep max (255)

3 x 10 back squat (185)

2 x 15 elevated KBDL (88)

Thursday 5-May-11, LSRF

Band Bench press (95) 8 x 3

A1. weighted (25KB) dips
A2. fingure grip plate tosses x 10 ea. hand
A3. knuckle push-ups x 10

20 rounds:

1 KB clean and press (53) ea. arm
5 x chin-ups

Wednesday 4-May-11, LSRF

4 rounds:

run 1 x death loop (875m)
40 x speed skaters
100 double unders
20 x back bridges

Tuesday 3-May-11, LSRF

Band Bench Press 8 x 3 (255, 265)

fingure tip push ups 3 x 20
rev. BB pulls (from floor) 3 x 15

Seated press (65,75) 3 x 15
bent DB (20) row 3 x 15

AB and Tri work

Monday 2-May-11, LSRF

trap bar DL Jumping (135)

Bulg. split lunges
band held KB (53) swings

for time: 13:30

3 rounds:
20 x 45 Plate OH squat
run 200m
20 x rev. Plate hold lunges

Saturday 30-April-11, Huntsville, LSRF

Hunstville 6.5mi trail run

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3 x 100 yrd. 70 KB farmers walk
2 x rope climb
20 x burpees
100 x double unders
25 x box jumps
25 x pull-ups
30 x wall ball
30 x push-ups

Friday 29-April-11, LSRF

Sumo DL x 1 rm (455)

Box squat 5 x 5

Reverse sled drag 3 x 50 yd.

Thursday 28-April-11, LSRF

Incline Bench 3 x 10 (115)

A1.Alt. D.B. bench 3 x 20 (60)

A2.Upright row 3 x 10 (75)

For time:

Burpee x 20

5 rounds of:

Chin up x 10

Dip x 15

Push up x 20

End W/ Burpee x 20