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TUESDAY, 07.02.13

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I know B already posted this picture on the main blog, but it's just so awesome it deserves another look!

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

6 Rounds

53 yard Farmer's Walk Sprint 1/2 Gasser *Go as heavy as possible for Farmer's Walk *Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.

Talk to Me Johnnie "Deadlifts and Viagra"

The Rocks Meal Plan

TUESDAY, 06.25.13

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A couple announcements. (1) Thursday's class will be open gym format. I will be at Brandon and Emmy's rehearsal for the wedding. I will post the workout and you guys can come in and do it together at normal class time. (2) There will be no class on Friday, with Brandon and Emmy's wedding that day. If you are able to make it in at Noon you are welcomed to join the summer strength and conditioning class. They do the exact same stuff you do.

SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps

DWOD Complete 5 rounds: Snatch Pulls 3 Power Snatches Snatch Push Press Rest 2-4 minutes between sets.

MONDAY, 06.24.13

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CFFB_Naperville

Sorry for the late post everyone. Long weekend and the post slipped my mind

SWOD Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD Complete as many rounds as possible in 12 minutes: 30 Overhead Walking Lunge w/ 45 lb plate 15 Ring Dips *Ring Dips need to be done with Retracted and Depressed shoulders *Plate has to be locked overhead with straight arms. *15 lunges with the right leg, 15 lunges with the left leg. *Back knee has to touch the ground to count as a rep.