Strength endurance

learning how to drop weight. after a long time of hearing "i dont really want to lift more than 95#," dustin has allowed himself to build a strength base. at this point in time we have noticed a lot of gains, but quite frankly the gains are long over due. with a solid strength base the progression will just be faster. watch out steve.

somehow on the last round he finds a way to put out 600 watts standing up.

ellen grinding it out.

brad, matt, gary, kirsty

warm up 10:00

matt:

3x10 dead lift @ 95#

3x8 @ 115

3x5 @ 155

3x3 @ 185

brad, gary:

3x10 back squat @ 65/65

3x8 @ 95/85

3x5 @ 135/115

3x3 @ 165/145

then:

1:00 row for meters,

rest :30,

1:00 box jumps,

rest :30

3 rounds

matt: 319/21, 309/18, 304/17

gary: 301/22, 302/26, 287/26

brad: 305/30, 300/22, 292/18

kirsty: 217/27, 240/33, 231/30

josh, steve, randon, ellen

warm up 10:00

90 yards lunges

1:00 ride for calories

rest :30

1:00 box jumps

rest :30

5 rounds

josh: 42/20, 37/21, 34/21, 36/21, 36/18

randon: 32/17, 29/15, 34/12, 22/9, 20/13

ellen: 22/20, 15/17, 18/21, 18/17, 19/22

steve: 59/15, 42/12, 36/10, 35/8, 37/9

cooldown: toss 14# ball around a bit.

dustin:

row 20:00

x10 squat

x10 wall squat

x10 shoulder dislocates

3 rounds

3x10 dead lift @ 115#

1x7 @ 155#

1x4 @ 185#

1x2 @ 225#

1x1 @ 275#

1x1 @ 295#

then:

5x5 @ 185#

+ 3 30" box jumps

rest :90 between efforts.