Friday January 18, 2008

SWAT

100 KB Swings (36) Switch hands as necessary
20 Ball Slams (25)
20 Wall Ball (20)
20 DB Thrusters (25)
20 Hammer Hits
200 Rope Jumps
15 Pullups
15 Ring Pushups
15 Situps
15 Air Squats
15 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Ceans (115)
10 Deadlift (230)
10 Box Jumps
10 KB one hand C & J (52) Each hand

Tom 20:13
Kevin 23:15
Erik 24:43
Chris 25:58
Byron 32:00

In the afternoon we had an ME day consisting of the Steel Log Press, Push Press and Bench Press. We rotated from exercise to exercise upping the weight and dropping the reps down to whatever max weights we could handle. Stuart blew us all out the water on the push press with 235 which is a long way off for me...I can't bench that. He managed a 225 bench and most of us managed 135 with the log press...though I'm sure I used my legs a bit. We had Stuart, Grant, Nick, Bob, Lance, Toni and me and it was a great strength day.