Check out latest article on James: http://www.bostonherald.com/blogs/sports/rap_sheet/index.php/2012/01/30/former-umass-coach-on-james-ihedigbo-he-led-by-being-a-fire-breathing-dragon/
Take a look at article on nj.com: http://www.nj.com/hssports/blog/baseball/index.ssf/2011/11/mike_sheppard_iii_ty_blankmeyer_chose_st_johns.html Very exciting to see these guys move on to the next level. Ty has been training at Annex since 7th grade and Mike since he was a sophomore.
BB Complex 3x @ 65# BB Deadlift: 5-5-3-3-3 1o:00 AMRAP: 10 DB Thrusters @ 50# 15 Toes to Bar
Five rounds for time of: Run 800 meters 7 Muscle Ups 50 Push-ups
SA KB Complex 4×5@ >45# Five rounds for time of: 75#/45# barbell Overhead walking lunges, 30 yds 21 Burpees
Burgener Warm Up Overhead Squat 1-1-1-1-1-1-1 reps 8:00 AMRAP 6 DB SA Snatch – left arm 6 DB SA Snatch – right arm 12 toes to bar
15 rounds for time of: 5 Pull-ups 10 Push-ups 15 Squats OR Track Workout: 2 rounds for time of: 200yd Sprint 100yd Burpee Broad Jump 200yd sprint 100yd Walking Lunge 200yd Sprint 100yd Bear Crawl
BB Complex 2×8 @ 45# 2×8@ 65# Deadlift: 5-5-5-5-5 10:00 AMRAP 10 Burpees 10 KB Swings 100m Sprint
DB Complex – 4×5 @ >35# BB Push Press 5-5-3-3-3 Complete as many rounds in 12 minutes as you can of: 185 pound Front squat, 5 reps 10 Chest to bar Pull-ups 20 Double-unders
BB Complex 2×6 @ 65# 2×6 @ 85# Skill Work: Clean For time: 10 Muscle-ups 15 Handstand push-ups 155 pound Squat clean, 20 reps Run 550 meters