Sunday 12/9/12
12:00p Open Gym
December 2012
Friday 12/7/12
For total load: Press 7-5-3 (rest 1:30) For total Reps: Every 1:00 for 10:00 Odd Min: Muscle-ups Even Min: 50 Double Unders For time: 1000m Row 30 Deadlifts 275/185 “Age wrinkles the body. Quitting wrinkles the soul.” ~Douglas MacArthur
Thursday 12/6/12
4:00p Open Gym 5:00p Kettlebell 5:00p-7:00p EVCF Weightlifting Club 7:00p Powerlifting Club 7:00p Running Club
Wednesday 12/5/12
For total load: Front Squat 7-5-3 (rest 1:30) “Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats (4 burpees every minute) “A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” ~David Brinkley
Tuesday 12/4/12
For total load: Wt Push-up 7-5-3 (rest 1:30) For time: 1 Mile Run 30 Snatches at 115/75 6 Rope Climbs 30 Burpee Toes to Bar “Most obstacles melt away when we make up our minds to boldly walk through them.” ~Orison Swett Marden
Monday 12/3/12
For total load: Overhead Squat 7-5-3 (rest 1:30) AMRAP 10:00 7 Thrusters 115/75 12 KB Swings 53/35 7 Chest to Bar Pull-ups For time: 35 Broad Jump Burpees 6’/4′ “It always seems impossible until it’s done.” ~Nelson Mandela
