Friday 8/7

The Bear Complex

1 - Power Clean

1 - Front Squat

1 - Push Press

1 - Back Squat

1 - Push Press

equals 1 rep 

Do 5 rounds of 7 reps adding weight each round

Do not set the bar down during the round 

penalty for setting the bar down is starting that round over

post weights done in comments. 

Happy Birthday today to Beth Kimble! 

This Weeks Focus / Quote ~

The harder you work for something. 

The greater you feel when you achieve it. 

Thursday 8/6

Rest Day ~ 

This Weeks Focus / Quote ~

The harder you work for something. 

The greater you feel when you achieve it. 

Wednesday 8/5

30 – Deadlift 

30 – Floor Press 

400M – Sprint 

2 Rounds for time:

post time in comments. 

This Weeks Focus / Quote ~

The harder you work for something. 

The greater you feel when you achieve it.  

Tuesday 8/4

“Morrison”

Wall Ball Shots – 20 / 14

Box Jumps – 24 / 18

Kettlebell Swings – 1.5 pood / 1 pood

50 – 40 – 30 – 20 - 10

For time:

post time in comments.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH. assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX. died on September 26, 2010, form injuries suffered on September 25th when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised esplosive device. He is survived by his father Donald, mother Susan, brother Gary and sister Katie.

First posted July 4, 2011.

This Weeks Focus / Quote ~

The harder you work for something. 

The greater you feel when you achieve it.  

Monday 8/3

A Max Lift Day

Front Squat – 1 Rep Max

Bench Press – 1 Rep Max

Sumo Deadlift – 1 Rep Max

add the three max lifts together for total

post total in comments.

Today is about Setting Goals for the future.

Happy Birthday today to Phyllis Mayhew and Cal Novacek! 

This Weeks Focus / Quote ~

The harder you work for something. 

The greater you feel when you achieve it.