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!!