Warm-up10 minutes of treadmill intervals and 5 minutes talking to “W” about asthma — ok so not the best one. Workout 3×5, Bench Press, #1953×5, Squat, #2053×8, Glute-ham Raise1×5, Deadlift, #285 Core, 3×204 way neck machine, #120cable crunches, #150cable push pull, 60#hyperextensionssupine hip march

Workout group about a dozen folks showed up.General warm-upHips in shuffleHips out shufflePuddle hopsVarious skips w/arm swingsSkip with a twistSkip, skip, lungeCarioca, l, rForward Shuffle 2left, 2rightBackward shuffle 2left, 2rightBackward pushButt kicks StretchReverse walking lunges hands overheadHigh knee walk, Walking Lunge with quad stretchWalking knee out Lunge with a double twistLunge elbow to instep w/…

Warm-up10 minutes of treadmill intervals 2/10OHS – empty O-barSit-upsHyperextensionsBar dipsPull ups Work OutMilitary Press, 120/3/5Squat, 205/3/5Clean, 140/5/3 Core – 3/20 4 Way Neck Machine, 120#Cable Crunches, 150#Cable Push Pull, 60#HyperextensionsSupine Hip March Felt pretty good today. Unfortunately some wanker came in 3/4 the way through and started doing Cleans and dropping the weight from shoulder…

Warm-up10 minutes of treadmill intervals, 7.2-8.2 mph work, 3mph rest 2/10OHS – empty O-barSit-upsHyperextensionsBar dipsPull ups Workoutad lib warm up for each Bench Press — 195/3/5Squat — 205/3/5Dead lift –285/1/5 Core – 3/20 4 Way Neck Machine, 120#Cable Crunches, 150#Cable Push Pull, 60#Hanging Knee Raises

Workout group — about a dozen folks showed up. “J” showed up and gifted us with real cool t-shirts.Quadruped Warm upRight x Right – the LopeForward shuffle, 2l, 2rRight/Left x Left/Right, — the alligatorBackward shuffle, 2l, 2r2 hands x 2 feet – the gallopPuddle hop, down and backChimpanzee ShuffleBackward pushCrab walkSkip with a twistInchworm StretchTiger…

Warm-up — Treadmill intervals, 7mph work, 3mph rest, 80 second cycles — getting boring. Work Deadlift 225# 21, 14, 7Kipping Pullups, 7, 7,7 Core 3/20 4 way neck machine, 120#Cable Crunches, 150#Cable Push Pull, 60# “W” was doing the “Bars of Death” spent some time coaching on the Cleans. His timing is off. So that…

Work out group — 15 or so folks showed up.General warm-upVarious skips w/arm swingsCarioca, l, rForward Shuffle 2left, 2rightBackward shuffle 2left, 2rightHips in shuffleHips out shufflePuddle hopsBackward pushButt kicksJogging heel slapsJogging instep slaps StretchTiger PushupsCrucifixion/ScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee out, Lunge with a double twistSuperman walkKick walk Pre-Work,…

Warm-up — 20 minutes of treadmill intervals, 80 second cycles, 7mph work, 3mph rest. Work Spectrum Squats, 3x 30 Second Isometric SquatOHS empty o-bar, 6 repsrapid air squats, 6 repsjumping squats, 8 reps Glute-ham Raises, 3/8 Hang Clean squats, 135#, 3/5 Core4 way neck machineCable CrunchesCable Push PullHyperextensionsSupine Hip March Kinda, whatever. The hang cleans…

Warm-up 20 minutes of treadmill intervals, 80 second cycles, 3mph rest, first 4 cycles, 7 mph work speed, on the last 4 increased the speed 2/10th mph, so ended at 7.8 mph. Work Bench Press — 45#/20reps, 2x 135#/5 reps, 2x 205#/5 reps, 3x 185#/5repsSplit Jerk — 45#/4, 2x 89#/4, 3x 135#/4, 3x 150#/4 Core…