Back Dating

10/10/07 Wed

Rest Day (Well Deserved, Much Needed)

10/9/07  Tues

 "Fran"

      21-15-9 reps

 95 lb thrusters

 pull ups  

time: 24:55

10/8/07 Mon

    4 rounds

 10 35lb DB shoulder press

 15 push-ups

 20 sit-ups

 25 sprawls w/ 1-2 punch

time: 27:26

10/7/07 Sun

"3 Bars of Death"

10,9,8,7.....3,2,1 reps

bench press 155 lbs

power clean 135 lbs

dead lift 165 lbs

time: 51:00

10/6/07 Sat

Rest day

10/5/07 Fri

Missed workout

10/4/07 Thurs

30 reps

Power Clean & Push Jerk

Time: 12:00

10/3/07 Wed

Rest Day

10/2/07 Tues

3 rounds

35 tuck jumps

25 thrusters w/ 95 lbs

15 pull-ups

time: 45 mins

10/1/07 Mon

deadlift 1-1-1-1-1-1-1

185, 205, 215, 225, 235, 235, 235 lbs