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Old 03-28-2009, 07:00 AM   #1029
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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March 28 Saturday

D W/U

BS 45 X 5, 95 X 5, 135 X 5, 185 X 3, 205 X 5 X 3, 255 X 1 (Really focused on chest up, eyes ahead and a big full breath)

Lunge 40 LB DB's 5 per leg X 2, BW X 5 per leg
B/E + 10 LB's X 10 X 3

Bench 45 X 5, 135 X 5, 185 X 5 X 3, 205 X 1
Row 135 X 6 X 4

Met-Con

95 LB Thruster X 3
50 M sprint
5 Burpees

Walk back for rest and repeat 3 times as fast as possible each time. This is a slight power bias but you never recover. The thrusters to sprint is done a'la Dan John conversions and are wicked by themselves.

Drag Curls 55 X 10

OA Floor Press 40 X 10 X 3
S/U's 15 X 3

Total time including setup and tear down 90 minutes. I will take it. We pushed the rest time on the squats and had two stations so we didn't have to change the weight as much. The bench slowed us down with one bench for three very different weights being lifted. I almost passed out on the rows I was getting set and Laney needed something and I was answering here then I stood up really quick and saw stars. Whoohee!

Heading to Jr's AAU meet later today. He has been practicing hard all week long so lets hope for some improvement.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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