Saturday 7/10/10 - Sunday 7/11/10

Rest Days.

Friday 7/9/10

Bench Press 5-5-5-5-5

Post loads to comments.

Thursday 7/8/10

Deadlift 5-5-5-5-5

Post loads to comments.

Wednesday 7/7/10

Conduct 10 rounds for time of:

10 Burpees
10 Squats
10 Sit-Ups

Post time to comments.

Tuesday 7/6/10

Conduct 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of the following:

Pull-Up
Squat
Knees to Elbows
Push-Up

Post time to comments.

Monday 7/5/10

Using dumbbells conduct 5 rounds of the following:

5 Deadlift

5 Hang clean

5 Front squats

5 Push jerk

Rest as needed between rounds. Use as heavy a load as possible that will allow you to complete all reps and maintain form. Post loads to comments. Compare to Wednesday 5/19/10.

Saturday 7/3/10 - Sunday 7/4/10

Happy Independence Day!

Rest days.

Friday 7/2/10

Tabata sequence, 8 rounds of 20 seconds work followed by 10 seconds of rest for a total of 4 minutes, for each of the following exercises:

Squat
Push up
Sit up
Handstand Push up (sub=hold yourself static in the Handstand position for 20 seconds/rest 10 seconds)
Burpee

Your score is the lowest number of reps in any given round on each exercise. Add that number for all exercises for a total.

Post score to comments.

Thursday 7/1/10

Start a running clock and conduct a pull-up every minute on the minute, sequentially building (1 pull-up the first minute, 2 the second minute, 3 the third... until you can no longer complete the pull-ups within 1 minute).

Repeat the interval with Push-Ups.

Post minutes completed to comments.

Wednesday 6/30/10

Run 1 hour for maximum distance.

Post distance to comments.