12/13/13

Front Squat 5x5 65 85 95 105 115 Step Up 3x8 each leg RDL 3x10

12/9/13

Military standing press Up to 95x5 Metcon 7 rounds 25 lb dbell snatch 10 each arm 10 squats 10 plate rows

12/7/13

Hurricane Day Row x 30s x3 Front squat to box x 10x 3 Incline push-ups x10x3 Row x30sx3 Oh squat to box x 5x3 Dbell row x 10 x3 each arm Row x30sx3 Dbell curl x10x3 Kettle bell swings x10x3

12/4/13

Military press 5x5 50 55 60 65 70 Pull-ups 4x2 Push-ups 1x10 1x11 1x12 Standing Cable row single arm 3x10

12/2/13

High Box Front Squat paired with TKE's on bad leg 70x5 60x5 60x5 55x5 45x5 TKE's 5x15 Step Ups 3x8 using small bar across back paired with balance on bosu ball on bad leg Kbell swings 3x10 35lb bell paired with ankle mobs