151026 Injury

Warm up:

5 min DROMs

A: Stiff legged deadlift 175 x 5 x 3

B: 5 2-min rounds of:

15 #55KB kettlebell swings

10 #55KB goblet squats

7 #35KB shoulder presses ea. side

rest for remainder of 2 min.

150221 Deadlift

Warm up:
5 min DROMs
2 min Jump rope

Strength:
A: Deadlift work up to 3RM (260#)

B: Deadlift 160# x 21-15-9

C: KB Shoulder press 35# x 10 x 3 each arm

D: KB Goblet squat 55# x 10 x 3

150216 Back Squats

Warm up:

5 min DROMs

2 min jump rope

Box jumps 3 x 8

A:

High Bar Back Squat 

Work up to 185# x 5 x 3

B:

Bulgarian Split squats (35#/20#) 3 x 8 ea. side

C:

KB Shoulder press 35# x 10 x 3 ea. side

Ring Push-ups 3 x 10 

140628 Outlaw Power (deload) Bench Press

Bench Press x 5 80-100-120

Run 3.5 mi with Chris Volgrath

3 rounds of:
20 KB Presses (35#)
20 KB Snatch alt l/r (35#)
10 KB Goblet Squats (35#)
work:rest = 1:1

130916 Run

3.5 mi run in 29:03

Then...

5 min Airdyne

Then...

3 x 10 Back Extensions
3 x 10 GHD sit-ups
3 x 10 35# KB Shoulder presses