11/02/07
BW 154.5
-500m rows 1 min rest:
1:57.2
2:01.7
1000m Row
4:12.8
*BS 7x3 135/145/155/165/170/175/185
-MP 3x5-75/75/80
-Turkish G-up 5x3-10/15/20/25/30
-Jack Knives 5x5
-Day 2 Core

10/02/07
BW 154
*For time:
50 Box Jumps
45 pull-ups
50 DB swings, 55lbs
50 sit-ups
50 30lbs DB Hang Cleans
800 meter Run
50 Back extensions
Time 22:12
-OHS 5x5-45/55/65/75/80
-3x3 of:
DL 135
BP 95
-Day 1 Core