Sunday, November 21, 2010

America... F@!k Yeh!

video


We are doing a great job people. Our tee shirts are selling and I am blow away by your support. More and more people are reaching out to me via internet and travels, telling me their stories of how their lives have been effected by cancer and that our challenge means something special to them. It charges me up with fight to keep going...and I think about Amanda every time that I walk up to that bar.

Day 151
315
405
455

Tabata box jumps, clapping pushups, single leg jumps off a box alternating each set

Day 152
Front squat
315
405
455
475

Hang power clean
245
265
285
295
305

Day 153
315
405
455

5 atlas stones to the shoulder
10 toes to bar

Day 154
315
405
455

Day 155
High Bar
315
405
455
475

10 min aerodyne for calories

Day 156
315
405
455 x3

Floor press 9x3

400m hill runs x4

Day 157
315
405
455 x 3

weighted pullups 5x3

pullup ladder

Day 158
315
405
455 x 3

Day 159
Front squat
315
405
455

15 sumo dl high pull (75)
15 thruster (75)
5 rounds

read about Amanda at amandaredmiller.blogspot.com

3 comments:

  1. Hey Dave,

    Very inspirational blog. Good to hear that the tees are selling well also.

    Question about squatting though, which strength program would you recommend doing. 5-3-1 then do a metcon or do less metcons and just squat more.

    Cheers from Canada.

    ReplyDelete
  2. I like 5 3 1 for beginners and intermediate. Wait at least 4 hrs before doing your met con to optimize your gains.

    ReplyDelete
  3. Hi Dave,

    May I know what is "aerodyne" and what movement does it consist of?

    Thank you.

    ReplyDelete