DER LIFTINSCHTEINrest or lift and carry practice.

Tuesday'Eva'Run 800 meter70 lb dumbbell swing x30Kipping pull up x305 roundsDan-47:35 RxPete-48:38 RxJoe-45:49 (60 lb db first round, 40 lb KB after)Peter ran too far, Kaya's puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR's. A tough one, will be tougher next time with no outside distractions.WednesdayPeter5-5-5-5-5 back squat225, 255, 260, 260, 260Joe185, 185, 195, 195, 200JoeWeighted pulls in sets of four and five with 30 and...

FRIDAYFilthy 50For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersPeter-29:34Dan-31:20Joseph-39:58Randy-43:06SATURDAY<a href="http://www.mapmyrun.com/run/united-states/fl/miami-beach/627425434937">.56 normanddddd</a><br/><a ...

This week

Sunday was a rest day, a good layoff and set up for the week. MondayDeadlift x5Burpee x105 rounds for time. Pete-4:20 @225Dan -5:39 @225Pete-Olympic Lift practiceDan-Bench Press 10, 8, 6, 4, 2, 4, 6TuesdaySplit snatchSeven rounds of one rep maxPete165, 175, 185, 200, 200, 200, 205Dan165, 175, 185, 190(f) 145(x2), 190, 185, 190Dan-Tabata Squat (20 sec on/10 sec off, 8 rounds) 134 reps3 minute plankWednesdayRun 400m15 L pull ups15 back extensionsAs many rounds as possible 20 minutesDan-5Pete-4 plu...

12/13/2008 RouteFind more Runs in Miami, FloridaOne kilometer path in morningside park. I know, i know...it says .97, but the html code won't loop it. Anyway, aimed for 45 minutes. It's nice to run this distance in a park on grass but also with a marker so you can pace. Peter's first 10k ever..."I'm glad that's over". Dan 44:01Peter 58:51

Weighted Pull Ups 11amBodyweight slow as possible x540 lb. KB x570 lb. (40 and 30 KB) x280 lb. (40, 30kb, 10 lb plate) x295 lb. (40, 30kb, 2x10 lb plate, 5 lb plate) x190 lb. (40, 30kb, 2x10 lb plate) x1Last two got stuck half way through the rep, had a light spot to finish and then fought the negative motion all the way down to dead hang. Goal is over 100 lb. no spot by February 16th.Check out this link to an interesting site that takes workouts over the top:Mountain AthleteAlso, here is a good...

Tuesday'Annie'50-40-30-20-10Jump rope double undersSit upJoseph 7:40Peter 9:59Dan 11:59I liked this one. I had never hit more than three double unders in a row. Hit the set of 30. Gonna work these. Before this did bench press for fun.45 x12, 135 x12, 205 x1 (up too fast but spotter was leaving), 155 x8, 165x8, 165x8, 175x6, 175x6.Wanted more but no spot=no big lifts.Finished with 3x15 ring push ups after Annie and teaching Tina Clean N Jerk.Monday7am-sprint bike ride from Normandy to The G...

100 squats2 muscle ups80 squats4 muscle ups60 squats6 muscle ups40 squats8 muscle ups20 squats10 muscle upsDan 20:49Joe 30:17Pete 24:46 (3 rep penalty)Tina 28:49 (bar dips, ring pull x3 for each MU)

50 lb DB10 walking lunges15 overhead swings5 rounds for timeDan 4:00Pete 4:38Joe 4:41Tina 5:45 (30 lb db)Rest two minutesJump rope to 100 reps, others hold plankthree roundsRest two minutes50 burpeesDan and Pete 3:00Joe 4:37Great conditioning workout

Wednesday"Fran"Rx95 lb thrusterpull up21-15-9Dan-5:56Pete-6:12 Joe-7:12 (75lb)Tuesday1 Kilometer run repeats (three rounds) 1:1 work/rest ratioHold 5k goal time throughoutDan-3:40, 3:25, 3:22Pete-4:04, 4:01, 4:11