8/15 to 8/18

8/15/11
"An epic two part'er"
Roll and mobility work
Box jumps 6 sets of 4 @ 80%
Squat 275x2 x10 sets
part 2
Rack pulls (pin 2) w/quaded monster mini band 10x2 @ 225
Seated band leg curls 3x15 and Reverse hyper 3x20
hanging leg raises 4 x5 (toes to bar)

8/17/2011
w/Rollin
Sled-lower-6x100' 90# (forwards/backwards)
Bench w/2 sets of chain 175 3 grips and Chin-ups 8x3 reps
Chain suspended lock-outs work to 335x3, 275x5, 295x5 medium grip
Chin ups 2x4 and 5 and Seated front plate raise 3x12/25-45 and Seated side raises 3x12/15-25 and Seated clean and press 3x12/20-30 used Fat Grips on DBs
Band pushdowns 2x50 reps

8/18/2011
Roll and mobility
Kneeling squat to jump 7x4 reps
banded scarecrows 3x8

Sooner or later, the crap floats to the top and gets removed from the tank. Or, using my fish tank as an analogy I'd call it "skimming the scum" off the top. And today that happened and the right people got bumped up. Congrats Mikey Gunz.

Stay strong,
Ed T