strength, conditioning

gary had a "heavy dose"

alex.

tj pulling

ryan, tj:

warm up 10:00

x10 squat

x10 pushup

x5 goblet squat

5 rounds

p1:

x6 fspp @ 75#

25 foot rope pull, sprint

x6 manmakers @ 15#

25 foot rope pull, sprint

p2:

rest

6 rounds

10-20-30

squats

pushup

kb swings

ball slams

pickup, derek, tony:

warm up 10:00

x10 squat

x10 pushup

x5 goblet squat

5 rounds

p1:

x6 wall ball toss @ 14#

25 foot rope pull, sprint

x6 burpees

25 foot rope pull

p2:

20# kb rack hold

p3:

real rest

5 rounds

10-20-30

squat

pushup

ball slams

sean, gary, matt, tay, alex

warm up 10:00

x10 squat

x10 jump squat

x5 goblet squat

4 rounds

"VITAMIN STEVE"

10-20-30-20-10

squats

pushups

kb swings

ball slams

*some had a light amount of weight, some had heavier, some stopped, some refered it to being "the hardest thing i have ever done."

the times were relevant to the individual, as well as the weight prescribed. the bar has been set at 11:36 with a "heavy dose." the times today ranged from 17:36-23:09. this gives a certain amount of information: i have been having this crew spend too much time working without weight. end of story. sometimes an individual's deficiencies are due simply to the workload prescribed by me. onward and upward.

cooldown: 5-7:00 minutes

brad:

warm up 10:00

*now healing a knee and an ankle.

ladder from 10-1

bench press @ 50%

step ups w/20# kbs

ladder from 1-10

bench press @ 70%

step ups w/45# kbs