7-1-2010 Workout:
June 30th, 2010
Dynamic Warm -Up Upper Body Mobility Work 3×15 BW Squats/20yds Walking Lunges 3×10 Squat Jumps Then: Five Rounds for time of: 5x 225#/275# Deadlift 10 Burpees
6-30-2010 Workout:
Dynamic Warm -Up BB Complex 3×6 @ 65# BB Clean and Jerk 3-3-3-3-3 Then: Take 65% of your 3RM from above With a continually running clock perform: One time clean and jerk in minute one, Two times clean and jerk minute two, Three times clean and jerk minute three, Continue for as long as possible
6-29-2010 Workout:
June 28th, 2010
Dynamic Warm Up 3×20 Bodyweight Squats 3×10 Squat Jumps Deadlift 3-3-3-3-3-3 10:00 AMRAP 5x Hand Stand Push Ups 10x Box Jumps 100m Sprint
6-28-2010 Workout:
Dynamic Warm Up DB Complex 3×6 @ 30# 10-9-8-7-6-5-4-3-2-1 Reps of: 185# Bench Press 70# Goblet Squat Pull Ups Box Jumps 185# BB Back Squats
6-25-2010 Workout:
June 24th, 2010
**Track Workout** Dynamic Warm Up Four Rounds for Time: 400m Run 25x BW Squats
6-24-2010 Workout:
June 23rd, 2010
Dynamic Warm Up 3×20 BW Squats 3×10 Squat Jumps 3×10 Split Jumps Then: 3 Rounds for time of: 400m Run 21x KB Swings @ 55# 12 Pull Ups Then: 3:00 FLR RIng Holds
6-22-2010 Workout:
June 21st, 2010
Dynamic Warm-Up BB Snatch Warm Up 3x @ 65# BB Push Jerks: 3-3-3-3-3-3 12:00 AMRAP: 10x Burpees 20x Double Unders 100m Sprint
6-21-2010 Workout:
June 20th, 2010
Dynamic Warm Up DB Complex: 3×8 @ 30# Pull Up Ladder 1-8-1 21-15-9 Reps of: 135# BB Clean Ring Dips 400m Run
6-18-2010 Workout:
June 17th, 2010
**Track Workout** Dynamic Warm Up 400m Jog for warm up 10 Rounds: 100m Sprint 1:30 Recovery Between Sprints
6-17-2010 Workout:
June 16th, 2010
Dynamic Warm Up Weighted PullUps 3-3-3-3-3 Five Rounds: 200m Run 10x 85# Push Press 10x Burpee-Box Jumps
