Tuesday

1. Superset

Back squats, 6x6, 70k
DB shoulder press, 6x6, 35#

2. 3 Rounds for time

KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, Up-and-Back x 2, 25#

---
1. As Rx'd
2. 6:50

Monday

Snatch, 3x5, 40k (lots of rest between sets)
OHS, 5x3, 40k

Sunday

1. Run, loop

2. 10 rounds, 1 minute per round

Dips, 3, weight-vest
Pull-ups, 3, weight-vest, alternating grips

---
1. 11:08 (!)
2. As Rx'd

Saturday

Not a rest day after all...



Deadlifts, 6x3, 60k; 6x3, 90k; 50, 60k



As Rx'd



Trying to heal a slightly tweaked back.

Friday

Snatch, 3x5, 40k (lots of rest between sets)
OHS, 5x3, 40k

As Rx'd

Thursday

As Rx'd
10:45

Improving on the hand-stands - slight arm bend, and shoulder push, leading to better balance, more time with feet away from the wall...

Thursday

Warm-up

Handstand/L-sit, 5 rounds, 2 minute intervals

3 Rounds for time -

Turkish Get-Up, 4 each side, 35#
Pull-up - medicine ball, 6
Push-up Bosu Bounces, 8
Bounders (over bosu), 10 each side
Medicine Ball Mountain Climbers, 12 each side

Wednesday, March 25, 2009

Deadlifts, 6x6, 90k
Pullups, 6x6

Tuesday, March 24, 2009

Back Squats, 6x6, 70k
DB Shoulder Press, 6x6, 35#