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Kris Freeman 12-05-2006 12:07 PM

Rest Day Sa,Su,Mo.
Tuesday 12/5/06
ME
Assisted Pistols x 5 ea.
Weighted Pull-ups 25# x 3
KB Press 35# x 5 ea.
Swings 20, oa swings 10, snatches 10
Dragon Flags x 5

Kris Freeman 12-07-2006 07:23 AM

Wed. 12/6/06
MetCon.

For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
50 4-count Flutter Kicks
25 Back extensions
30 Slam ball shots, 20 pound ball
25 Burpees
50 Double unders

Time: 16:29
Smoked!

Kris Freeman 12-07-2006 11:06 AM

Th 12/7/06
Strength
Mod. CFWU- OH Squats 10, HF Stretch, Shoulder Circles, Cosack Stretch, feels good!
Weighted Pull-up Ladder 25# x 1,2,3,4!
BB Squat 115# x 2,4,6,8!

One Leg DL 20#'s x 5,5,5,5
Ring Pushups x 5,5,5,5

Abs: Stabilization

Weighted Pull-up PR 25#x1,2,3,4!

Kris Freeman 12-11-2006 08:54 AM

Fr. GPP work with Chris
Pull-up Ladder
1,2,3,4
1,2,3
1,2
1
3 Rounds
Pushups x10
Squats x20
Flutter Kicks x30

2 Rounds
Walking Lunges
Burpees x 15
Slam Ball x 15

Kris Freeman 12-11-2006 08:58 AM

Sa/Su. Rest

Mo. 12/11/06
Mod. CFWU x 1

5 Circuits
Box Pistols x5
Weighted Pulls 20x 3,3,4,5,5
Alt.Dead Clean&Press x 5
Snatches x10/10
Getup Situp x 5

Kris Freeman 12-12-2006 10:49 AM

Tu. 12/12/06
mod. CFWU x 1

swings x 10
oa swings x 10

2 Rounds w/ 1 pood of:
Snatches x 10
Cleans x10
H2H Swings x 30
Clean/Squat/Press x 5 ea.
OA Swings x 15
Windmills x 5 ea.
Dragon Twisting x 20

Felt ok, not spectacular.

Kris Freeman 12-13-2006 08:49 PM

Fun Day! Great idea!
Wed. 12/13/06

3x5 Seated Muscle-Ups
3x5 False Grip Pull-ups
5x3 Ring Dips
6-7x3 Diff. Campus Board Pull-ups
2x5 Ring Pushups
3x5 Bottoms up KB Clean
3x2 BU KB Press
Bosu Balance Work
5x3 KB One Leg Press
5x5 Clean&Jerk short cycle
Stretch
Fun Stuff!


Kris Freeman 12-14-2006 10:41 AM

GPP/Conditioning
Th. 12/14/06

HOC
Lap 1
Swings x10
Lap 2
Snatches x10
Lap 3
Swings x20
Lap 4
Snatches x20
Lap 5
Swings x30
Lap 6
Snatches x30

Time: 22:09
Good one!

Kris Freeman 12-15-2006 01:23 PM

Strength
Fr. 12/15/06

Weighted Pull-ups (20) 5x4,3,3,3,3
KB MP x 5x5

Box Pistols 5x3
24kg KB Swings 5x10

TGU 3x1 ea. side

Kris Freeman 12-16-2006 10:03 AM

Rest Day
Sa. 12/16/06


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