Catching Up........

Thursday, October 27, 2011
A. Back Squat @32X2; 5-7 reps; Rest 3 minutes x3
B. Barbell Step Up @32X2; 6-8 reps; rest 1 minute between legs x3
C. GH Raise vs. Blue band; 8-10 reps; rest 1 minute x4
+
Row Sprint 20 seconds
5 Toes to Bar
5 Broad Jumps
Rest 3:30 x5

RESULTS:
A. 185# x7, 205# x6, 215# x5
B. 115#-125#-130# (x8 all sets)
C. 10 reps/set
+
Meters traveled during 20 second row sprint: 101m, 101, 102, 105, 105

Friday, October, 28th, 2011
A. Deadlift @2111; 3-4 heavy reps - hand release each rep; rest 3 minutes x4
B. Hang Power Clean; 2.2.2; rest 2-3 minutes x6
C. GHD Sit Ups @30X0; 12-15 reps; rest 1 minute x3

RESULTS:
A. 325# x4, 355# x4, 375# x4, 385# x3
B. 155#, 165, 175, 180, 175, 175
C. 15 reps/set

Saturday, October 29th, 2011
A1. Bench Press @22X2; 5-7 reps; rest 1 minute
A2. Weighted Chin Ups @22X2; 5-7 reps; rest 3 minutes x5
B1. Seated DB Press; 8-10 reps; rest 20 seconds
B2. Pendlay Row @32X2; 5-7 reps; rest 2:30 x3

RESULTS:
A1. 170# x6, 175# x6, 180# x5, 180# x5, 180# x5
A2. Used 35# KB all sets - 7,6,5,5,5
B1. Used 55# DB/Hand all sets - 8,8,6
B2. Used 135# all sets - 6,5,5

Monday, October 31st, 2011
A. Back Squat @32X2; 4-6 reps; rest 3 minutes x3
B. Barbell Single Leg Split Squat @32X2; 5-7 reps; rest 1 minute between legs x3
C. GH Raises vs. blue band; 6-8 reps; rest 45 seconds x4
+
Sprint Thru This - 5 sets:
10 Burpees w/no push up
10 Box Jumps
10 Wall Balls
--Rest 3:30 between sets--

RESULTS:
A. 225# x6, 235# x5, 245# x4 (real happy with this @ tempo)
B. 95# x6/leg, 105# x5/leg, 105# x5/leg
C. 8 reps/set
+
Times/set:
1. :50 seconds
2. :50
3. :50
4. :48
5. :50