1/24/07

30 manmakers (10lbs to 40 lbs)
30 dead hang pull-ups
20 manmakers
20 dead hang pull-ups
10 manmakers
10 dead hang pull-ups

John, Jordan, Chris, Garrett and Charles

One rep at a time.
Times ranged from around 23:00 to approximately 30:00.

1/23/07

deadlift 5X3
dumbbell overhead Press 5X3

5 rounds (not for time)
20 v-ups
20 sit-ups

Chris, Judy, Garrett, Jordan, Ron, Charles

1/21/07

100 reps of...

45lb overhead squat
sit-ups
dumbbell swings w 35, 20 or 15lbs
dips
pull-ups

Some did 60, some did 40, some did 100.

Jordan, Danielle, John, Charles and Judy (a little bit later)

SUNDAY

In honor of the Saints, we will meet @ Catholic High School @ 12:40 this Sunday (1/21/07). It won't take long. Call me @ 288.7208 with any questions.

1/15/07

50-40-30-20 reps of...

One arm dumbbell walking OH lunge w/ 10-20lbs
squats
push-ups

Chris, Colby, Garrett1, Garrett2, Ron, Judy, Jordan, John

Your not supposed to do squats right after lunges. That's exactly why we did.

1/11/07

Max Effort Clean (5x5)

24-16-12
broad jumps
turkish get ups
pull-ups

Garrett, Shawn, Garrett, Ron, Cody, Danielle, John, Chris

We really need our own space.

1/4/07

5 Rounds for Time

1 arm dummbbell snatch X 20 (10 ea side)
push-ups X 30
Billboard run (aprox 300 meters)

Ron 22:06 w/15lbs
John 18:35 w/25lbs
Judy 21:06 w/15lbs
Danielle 21:30 w/15lbs
Charles 13:59 w/35lbs

We will be at the Catholic High School track this Sunday. If it is STORMING we will be at Southside. Call me @ 288-7208 with any questions.