091207

Front Squat
1-1-1-1-1-1-1
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Front Squat Good/Bad Bi-panel...[wmv]

091206

Rest Day

"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person."

091205

For the Fallen in Fort Hood:

20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m














http://www.youtube.com/watch?v=fS_9_wbGlIs

091204

5 Thrusters (95/65)
5 SDHP
Every minute for 20 minutes.




















click photo to enlarge

Dr. Sears Lecture Part V (CFJ Preview)...[wmv]

091203

For time:
10 knees to elbows
20 handstand pushups
30 ball slams 20/14
40 pullups
50 kb swings 1/1.5
60 sit ups
70 burpees
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Dr. Sears Lecture Part III ...[wmv]

091202

7 Rounds For Time:

7 Power Snatch
7 Push Ups
7 Pull Ups


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Power Snatch...[wmv]

091201

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups
*Use 75% of 1 RM for Power Clean weight
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Dr. Barry Sears on Performance (CFJ Preview) ...[wmv]