5x5 by Bill Starr, Old School for Strength Gain

Bill Starr raises a power clean...


heavy day:
squat: 5 x 135, 5 x 185, 5 x 185, 5 x 185, 5 x 185
bench press: 5 x 135, 5 x 135, 5 x 155, 5 x 155, 5 x 155
power clean: 5 x 95, 5 x 105, 5 x 105, 5 x 115, 5 x 115

borrowed this old reliable information from
stronglifts.com

Be Strong and Courageous!!

Quickie Strength Gainer

Load 100# barbell and Go!

front squat: 5x5
hang cleans: 5x5
shldr press: 5x5

lunges 50
pushups 2x25

Be Strong and Courageous!!

Dumbbell 5X5 Strength Gainer B.

With one 55# Dumbbell perform the following....

squat: 5RH/5LH reps X5 Sets
hang clean: 5RH/5LH reps X5 Sets
push press: 5RH/5LH reps X5 Sets

pushups 5x20

Dumbbell 5X5 Strength Gainer A.

With a pair of 55# Dumbbells perform the following....

squat: 5x10
hang clean: 5x5
push press: 5x5

pushups 5x20

THANKSGIVING, AGAIN!!

I am thankful for:
God for giving me life and redemption
My wife, the worlds greatest undiscovered cook and homemaker
Our planned vacation at Edisto Island, SC this Thanksgiving
Our home, and all our stuff
Our children, they're the best, and grandchildren,
My 94 yo mother-in-law, and all the family
The wonderful congregation where I worship
My great job and great friends at In2Fitness Gym, Body by Design
The wonderful client base at In2Fitness.
Each of my Personal Fitness Training Clients. They are all special.
Our dog, MiMi, 12 pounds of love and joy
The USA, where we have the right to select responsible leadership
Every rugby player I ever met
Every strength coach I ever met
60 lb dumbbells on the carport
Hot tea and a steak

Be Ye Thankful!!

Quarter Gone Bad

Quarter Gone Bad - modified from http://crossfitfootball.com/

Five rounds for total reps of:

95 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Sandbag on back push-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Count your reps and post them.
Thanks to CrossFit Football.

Be Strong and Courageous !!

Strength Gainer II

Strength Gainer II
squat: 5x5
overhead press: 5x5
dead-lift: 1x5
pullups 3x16
pushups 3x20

For starters do 60% of your 1 rep max

Strength Gainer

squat: 5x5
bench: 5x5
dead-lift: 1x5
bb rows 3x5
pushups 3x20

For starters do 60% of your 1 rep max

August 8, 2009 TW - SL.B2

Power Clean and (5)Front Squats 105#, 5 sets
Power Clean and (5)Overhead Presses 105#, 5 sets
(5)DeadLift 155#, 5 sets

3 X 10 Pullups
3 X 30 PushupNation Pushups

Be Strong and Courageous!!

AUGUST 1, 2009 TODAY'S WORKOUT

THREE ROUNDS OF THE FOLLOWING:

20 THRUSTERS WITH 25# DUMBBELLS
RUN 200 YRDS
20 PUSHUPNATION PUSHUPS
RUN 200 YRDS

3 Month Pullup/Pushup Challenge - Solve this by 11/01/09

http://perfectpushup.blogspot.com/2009/07/extreme-fitness-challenge-15-pullups40.html

In Rugby Stronger Equals Better.........

English Strongman vs Australian Tacklers.

Today's Workout:
95lb Deadlift
95lb Hang Power Clean
95lb Front Squat
95lb Push Jerk

1st Set 20, 2nd Set 15, 3rd Set 10
Use 95#'s, or enough to keep you challenged.

Be Stong and Courageous!!

Doug with Florida Gator Strength Coach Mickey Marotti.

July Fourth at Sunrise Park 3:00 PM

Adapted from Ellington Darden’s Metabolic Conditioning Routine - -

6 rounds for time:

1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards

Target time of about 12 minutes.Be Strong and Courageous!!

TW-3X5DB.1.A: Dumbbell Strength Gainer

TW-3X5DB.1

3 Left Hand DB Suitcase Dead Lifts – 80 lbs.
3 Right Hand DB Suitcase Dead Lifts – 80 lbs.
3 Left Hand DB Power Clean & Push Presses – 55 lbs.
3 Right Hand DB Power Clean & Push Presses – 55 lbs.
10 Perfect Push-ups

5 Rounds for Time
Start each lift from the floor.
80 lbs is my biggest DB in the garage.
Scale weights to keep yourself challenged. Go heavy.

Be Strong and Courageous!!

Workout adapted from CrossFit Football

Perform 3 Clean & Jerk’s on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 3 C & J's.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments

Be Strong and Courageous!!

D Day plus 65 years. Never forget.

http://www.army.mil/d-day/slideshow.html

Invasion of Normandy - From Wikipedia, the free encyclopedia

The Normandy Landings were the first operations of the Allied invasion of Normandy, also known as Operation Neptune and Operation Overlord, during World War II. The landings commenced on June 6, 1944 (D-Day), beginning at 6:30 British Double Summer Time (H-Hour). In planning, D-Day was the term used for the day of actual landing, which was dependent on final approval.
The assault was conducted in two phases: an air assault landing of American, British and Canadian airborne troops shortly after midnight, and an amphibious landing of Allied infantry and armoured divisions on the coast of France commencing at 6:30. There were also subsidiary 'attacks' mounted under the codenames Operation Glimmer and Operation Taxable to distract the Kriegs-marine and the German army from the real landing areas.[3]
The operation was the largest single-day amphibious invasion of all time, with 160,000[4] troops landing on June 6, 1944. 195,700[5] Allied naval and merchant navy personnel in over 5,000[4] ships were involved. The invasion required the transport of soldiers and materiel from the United Kingdom by troop-laden aircraft and ships, the assault landings, air support, naval interdiction of the English Channel and naval fire-support. The landings took place along a 50-mile (80 km) stretch of the Normandy coast divided into five sectors: Utah, Omaha, Gold, Juno and Sword.

Today's Workout, TW19:

DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps

5 rounds of the above.

Memorial Day's Workout to Honor our Troops that gave their lives for our freedom.

Adapted from Ellington Darden’s Metabolic Conditioning Routine - - 6 rounds for time

1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards

Target time of about 12 minutes.

Be Strong and Courageous!!

Today's Workout

The Standing Meltdown -

10 Squats
8 Hang Cleans
6 Push Presses

With (2) 30# Dumbbells

As many rounds as you can in 20 min.

Be Strong and Courageous!!