30NOV10

SEALFit with Ralph and Michael and Jake:

2xrun 400m

Work up to FS 3RM- 225

5 rounds:

3 FS@ 90%

20 steps walking lunge

50 m buddy carry

100xflutter kicks, 100x leg levers, 100x supermans

27NOV10

3 min rope climb- 3

3 min TGU 35#- 10

1 min rest

3 min 95# power snatch- 22

3 min 20# MB V-up- 38

1 min rest

3 min row for calories- 43

3 min burpee pull ups- 18

26NOV10

AMRAP in 18:

9 Pull ups

9 Ring Dips

9 MB OHS (20#)

15 Donkey Kicks

6+ 9 MB OHS

23NOV10

5 RFT:

5 Power cleans

7 bling dips w/2 chains

200 m run

16:43. 185# on the PC.

22NOV10

Every 1:05

Back Squat 10x3- 255

Every 1:30

Shoulder press 10x3- 125

High pull 10x3- 185

18NOV10

Every 1:30

Back squat 12x2- 265

Bench 12x2- 205

12NOV10

Every 1:35
Deadlift 12x1: 355 (9), 345 (3)
Shoulder Press 12x1: 140

Every 0:45
Front Squat 15x1: 205(1), 185 (14)

11NOV10

5 rounds:
400 m sprint
Rest 2:00

Ab work

10NOV10

Every 1:30
Squats 15x1- 285

Every 1:20
Chin-ups 10x3- 2 chains (3), 1 chain (7)
Dips 10x3- 2 chains

9NOV10

PT- ~2.5 mile run

Tabata push ups- 8

7 RFT:
7 box jumps
7 pull ups

5:02

8NOV10

5 RFT:
7 135# Push presses
14 push ups
200 m sprint

13:24

100 GHD SU 6x15, 1x10, 1:00 between sets

7NOV10

6 RFT:
6 tire flip n jumps
10 sledge strikes
10 push ups

14:50

5NOV10

3 min of 135# squats

Every 1:00
Power cleans 10x3- 195

Every 0:50
Bench press 10x3- 205 (6) 195 (2) 185 (2)

Every 0:50
Back squat lockouts 15x1- 545

4NOV10

Every 1:30
2 Jerks @ 185
8 DU

4NOV10

Every 1:00
Squats 10x3: 255

5x5
Weighted chins
Weighted dips

2 chains around neck. Last 2 set of chins did negatives

3NOV10

5 RFT:
gasser- BB court
5 HSPU- to a 25# bumper
10 KTE
15 ball slams

16:30

2NOV10

5 RFT:
5 DL@305
10 supine ring pull ups

9:50