Hard ass squats!!

05/18/09

squat 235 3X10
Press 155 5,4,4
3 Sets of Pull-ups 8,4,4 (not perfect height)

3x10 back extension 20lbs
3X10 captains chair knee tucks 25lbs
3X10 Side to side obliques 60lbs

Ehhh hopefully getting back at it

05/10/09

squat 285 3X5
Bench 210 3X5
3 Sets of Pull-ups

05/13/09

Press 155 - 4,3,3

CF style work out

15 DB swings 50 lbs
15 burpees
15 sit-ups
4 rds
apporx. 20 mins

3x10 back extension (Unweighted)
3X10 captains chair knee tucks 15lbs

05/18/09

squat 225 3X10
Bench 215 3X5
3 Sets of Pull-ups 7,4,4 (not perfect height)

3x10 back extension 10lbs
3X10 captains chair knee tucks 20lbs

Played basketball pretty hard

Do Work

12.02.07

3-3-3-3-3
Power Clean & Jerk

3- 165 lb
3- 165 lb
3- 175 lb
3- 175 lb (Missed the last one)
3- 175 lb

Followed By:
100 Jack Knife Sit-ups
50 mason twists (each side)
45 lb. plate twist with partner: 10 each way

Pull-ups and Squats

11.30.07
With a running clock do 1 pull-up the first minute 2 the second three the third and so on, until failure.

Score: 10 Rounds + 6 Pull-ups

Followed By:
Back Squats

5- 165 lb
5- 185 lb
3- 195 lb
3- 195 lb
3- 195 lb

Need to remember to keep my head up.

Followed by:
Captains Chair
5x10
Leg raises with straight legs