older record 3/24/2009

found this.. wanted to add it as a measurement...


Tabata treadmill 7mph (2x) 6.7 (6x)

3x20 squat
3x10 jump squat

5 rounds bench press
5@45
5@65
5@75
5@85
5@85
5@90

pullups 5X5
3 with 100lb assist
2 with 90 lb assist

proper bench press with mark rippetoe

video of proper bench press with mark rippetoe

wod

4 rounds of
400 meter run
50 squats


bench press:
5 w/ just bar (45 lb)
5 @ (65 lb)
5 @ (65 lb)
3 @ (85 lb)
3 @ (85 lb)
3 @ (85 lb)
3 @ (95 lb)
3 @ (95 lb)
2 @ (100 lb)
2 @ (100 lb) (Failed going for 3!)