days...

better the demon which makes you improve than the angel who threatens.
-proverb

you cant look good and improve at the same time.
-gym jones

20090713:0800

warmup:
5 ring dips
5 pull ups
5 push-ups

3 rounds

2x10 body rows

workout:
3 way 1-6 step up ladder 4x44# kb racked

clean practice.

8x tire flip + jump in & out
80yd farmers carry @ 2x60#

3 rds

1. FLR on rings
2. v-sit
3. right plank
4. left plank

45 seconds at each station, 15 seconds to switch stations, 2 rounds


20090714:0800

warmup: box jumps, good morning, body rows...

workout:

"the balls"

25 heavy KB swings (71#)
25 atomic sit ups
25 whip smash
25 atomic sit ups
25 box jumps @ 24"
25 atomic sit ups
25 ball slams @ 25#
25 atomic sit ups
25 good mornings @ 75#
25 atomic sit ups

farmers carry 2x60# 100 yd
shoulder carry @ 100# 2x50yd

clean + front squat + push-press @ 75#
2 triplets every 30 seconds for 10 minutes.