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MONDAY, 07.22.13

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Great job to everyone who was at the strength comp. All of you had some good PRs and multiple PRs. It's nice to see all of the hard work you have been putting in since starting this program pay some dividends. Proud of everyone!

Great job to everyone who was at the strength comp. All of you had some good PRs and multiple PRs. It's nice to see all of the hard work you have been putting in since starting this program pay some dividends. Proud of everyone!

SWOD

Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds: Back Squat - 3 reps Max Distance Reverse Medball Toss - 10 reps *Amateur- add 5 lbs to squat workout from last Thursday *Collegiate/ Professional - use 95% of 3 RM from last Thursday *Use at least a 20 lbs medball for this workout

FRIDAY, 07.19.13

By: 0

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SWOD

Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD

T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs - 60 seconds and below *200 lbs-250 lbs - 65 seconds and below *greater than 250 lbs - 70 seconds and below