1st Outdoor Events 2011

Thurs Mar 17/2011
MAF

DE Deads- 6 sets of 1 @ 475

Bench-135X10, 240X5, 280X5, 315X8, 225X12
Fat gripz chins X10 after every set

DB Rows-150X10/arm, 150X12/arm, 150X12/arm
DB Military-85X10, 85X9, 85X9

Prowler- 5 trips (1 plate, low/high, aprox 20yds)


Saturday Mar 19th 2011
Events

DE Log- worked up to 3 sets of 3 @ 275, starting to get things dialed in. Felt good this week.

Stones- 3 runs of : 265, 285, 300, 320, 350 to 60", 56", 54", 51", 51" The goal was to complete each run efficiently and that goal was met. (all stones 20")

Farmers- one warm-up set (dont remeber the weight), 300X100' with a turn @ 75', 300X150' turn @ 75' (one drop around 100') This needs some serious improvement

Car deadlift hold- 1 set with straps, 1 set without straps. Don't remeber times, doesn't matter

Tire Flip-2 sets of 75 seconds, 7 flips, 7 flips (this was devastating, I couldn't believe how difficult is was today, but great to be outside flipping again)


Sunday Mar 20th 2011
ACC

Power Cleans-worked up to 265X3 X3 X3

DB incline-80X12, 100X12, 100X10, 100X12 rest/pause X2 rest /pauseX2
Lat Pulldowns-120X20, 160X20, 160X20, 160X18

DB Rear delt raise- 3 sets of 15

DB Side raise-3 sets of 15
Face Pulls-3 sets of 20

Barbell Curls-3 sets of 20
Rope Pushdowns-3 sets of 25