| Saturday, November 24, 2007 - Suffer on Saturday |
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Group Warm Up Workout of the Day: For time: 20# Ball Slams - 50 reps Muscle Ups - 7 reps 32kg Sumo Deadlift High Pull - 50 reps Sit Ups - 50 reps Handstand Push Ups - 21 reps Muscle Ups - 7 reps Knees to Elbows - 21 reps 35# Dumbell Thrusters - 21 reps 400m run 400m Walking Lunge/Sprint (100m x 2 of each) Big Dog's: as Rx'd Porch: Jumping Muscles Ups HSPU Negatives Scale Weights Pack: Sub 3 Pull Ups and 3 dips for each Muscle Up Shoulder Press in Place of HSPU Scale Weights Puppies: Sub 3 Jumping Pull Ups and 3 band assisted dips for each Muscle Up Shoulder Press in Place of HSPU Scale Weights 200m Sprint/Walking Lunge Buttercup: Sub 3 Jumping Pull Ups and 3 band assisted dips for each Muscle Up Shoulder Press in Place of HSPU Scale Weights 200m run 100m Sprint/Walking Lunge The man who complains about the way the ball bounces is likely the one who dropped it. Lou Holtz                                             |