Wednesday 30-May-12, LSRF

Doors closed fans off.

3 rounds:

50 x push-ups
50 x box jumps
50 x sit-ups
50 x speed skaters

5min. jump rope between rounds

Tuesday 29-May-12, LSRF

Rev. band bench 1 rep max (280)

3 x 8 behind the neck pull-ups
3 x 10 ea. arm DB (50) press

3 x 20 double KB rows
3 x 20 BB elevated push-ups

Monday 28-May-12, LSRF

100 DU's (buy in)

50,40,30 burpees
50,40,30 squats
50,40,30 KB (53) swings

run the death loop (buy out)

Sunday 27-May-12, Hunstville

9 mi. trail run

Saturday 26-May-12, LSRF

Bench 3 x 3 (205)
Bench 3 x 30 (5 full range, 5 w/foam roller...)(95)

Farmers walk the death loop 2 x 44lb. KB (5 burpees at each stop)

Friday 25-May-12, LSRF

Sumo DL 1 rep max (425)

high bar prowler 3 x 50yrds.
O.H. rev. lunge 3 x 10

thruster 3 x 10 (95, 135, 135)

Sea saw KB (40) alt. press x 40

BB (135) reverse curl row 3 x 10
DB (35) curl and press 3 x 10

AMRAP 15 min. (8)
10 x chin-ups
20 x push-ups

Wednesday 23-May-12, LSRF

C&J practice

push jerk up to 205

Tuesday 22-May-12, LSRF

seated press 1 rep. max (160)

dips 3 x 209
DB (80) 3 x 10 decline bench

pull-ups 3 x 10
seated delt flys 3 x 15

Monday 21-May-12, LSRF

8 x band sprints

3 x 10 Sumo DL (300)

For time: 11:55

4 rounds:
10 x KB (88) goblet squats
10 x DL (225)
10 x burpees

Sunday 20-May-12, Huntsville St. Park

12 mi. trail run

Saturday 19-May-12, LSRF

3 x 5 bench (185)

for time:

5 rounds
5 x C&J (135)
5 x pull-ups
5 x burpees

Friday 18-May-12, LSRF

1 rep max OH squat (200)

3 x 10 squat (225)

bulgarian split squat 3 x 10 ea. leg
GHD 3 x 10

100 x Glut bridges

Thursday 17-May-12, LSRF

Swiss bar bench 3 x 20 (115, 115, 95)

3 x 25 pull-ups

1,2,3...10 KB (53) clean and press
1,2,3...10 chin-ups

Wednesday 16-May-12, LSRF

Grace: 30 x C&J (135) -  5:12

6 x C&J (185)

15-May-12, LSRF

3 x 5 bench (185, 205, 205, 205, 205)

3 x 10 ea. arm DB (70) row
3 x 8 stots press

3 x 12 wide grip pull-ups
3 x 10 ea. arm DB (60) bench

14-May-12, LSRF

3 x 10 front squat then start alt. lunge directly after 3 x 5 ea. leg (135)

3 x 8 seated good mornings

for time (17:50)
run 200m
KB swings 30, 40, 50
DU's 50, 75, 100
Squats 30, 40, 50

Sunday 13-May-12, home

3 mi. jog

Friday 11-May-12, LSRF

DL 5 x 1 (365, 405, 405, 385, 365)

walking lunge with overhead weight (45)

3 x 6 swing bar box squats (135, 185, 185)

Thursday 9-May-12, CFNH

press max reps scheme
95 x 19
75 x 5
65 x 4

time: (9:06)
row 1000m
50 x thruster 45 lb. bar
30 x pull-ups

Wednesday 9-May-12

3 rounds:

20 x incline weighted sit-ups
75 x DU's
20 x T2B
run 400m

6 x 1 C&J (185)

Tuesday 8-May-12, LSRF

Press 1 rep. max

10 x 3 strict pull-ups
10 x DB (60) floor press

20 x 3 dips
15 x 3 BB bent row

Sunday 6-May-12, Huntsville st. park

6.5 mi. trail run