Max Effort Front Squat

Good Mornings

W.O.D.

--

20 Swings

1 Set of Stairs

7 Rounds

"A weak man has a weak back,

and a strong man has a strong back.

It's that simple."

~ Louie Simmons

Strength Info

Click here to read "The Conjugate Method"

by Louie Simmons of Westside Barbell

Max Effort Close Grip Bench

W.O.D.

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30-20-10-5

Pushups

Dips

Rest

50 V-ups

"I have been impressed with the urgency of doing.

Knowing is not enough; we must apply.

Being willing is not enough; we must do."

~ Leonardo da Vinci

Interviews

Click here to read an interview I did with AmericaPeals.com

Amanda Beals is good people.

New Heights in 2010.

Max Effort Back Squat

Reverse Barbell Lunges

W.O.D.

--

3 Overhead Squats @185m, 115f

200 Meter Row

5 Rounds

"Take action.

Make IT happen.

Be a doer.

Lead from the front."

~ Zach Even-Esh

LifeStyle Tip

Click here to view "Programming for Strength and Power"

by Louie Simmons.

Max Effort Floor Press

Triceps Death

W.O.D.

--

:30 Burpees

:30 Rest

5 Rounds

:30 Jump Squats

:30 Rest

5 Rounds

"The best and most beautiful things in the world

cannot be seen or even touched.

They must be felt with the heart.

Wishing you happiness."

~ Helen Keller

LifeStyle Tip

Click here to read "Core" stability "Training"

Max Effort Back Squat

W.O.D.

--

200 Overhead Barbell Walking Alternating Lunges

@45m, 30f

"Let a man in a garret but burn with enough intensity

and he will set fire to the world."

` Antoine de Saint-Exupery

LifeStyle Tip

Click here to read "Vigorous exercise linked to

longer life and less disability in old age."

And were back.......

Max Effort Squat Thruster

3 x 3

Max Effort Pullups x 3

W.O.D.

--

5 Deadlifts @275m, 185f

10 Barbell Pushups

AMRAP 9:00

"We must always change, renew, rejuvenate ourselves;

otherwise we harden."

~ Johann Wolfgang von Goethe

LifeStyle Tip

Write your plan to accomplish 2010 goals.

Max Effort Push Jerk

W.O.D.

--

100 Meter Sprint

5 Squat Cleans @205m, 95f

7 Rounds

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Recovery

50 R/L Windshield Wipers @135m, 65f

"To all my little Hulkamaniacs, say your prayers,

take your vitamins and you will never go wrong."

~ Hulk Hogan

LifeStyle Tip

Click here to read "How to let out your Dark Side."