February 2011

Kelley Berger July 22nd, 1988 – February 4th, 2011 You will be dearly missed Warm-up- “Junk-yard dog” warm-up followed by 3 sets of 10 partner-assisted Push-up / Glute-ham raises. Then- 6 minutes of mobility work Workout- Overhead Squat 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100619.

Warm-up- Partner-assisted hamstring stretches, followed by 3 minutes of- 5 skin the cats, 5 strict pull-ups Workout- “Fran”Three rounds, 21-15- and 9 reps, for time of:95-pound ThrusterPull-ups Post time to comments. Cool-down- 10 minute squat test- try to get farther than you did last time! “The Hazards of Nerd Supremacy: The Case of WikiLeaks” by

Workout- For time:100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Post time to comments. Compare to 100120

Workout- For time:225 pound Deadlift, 21 reps400 meter Run225 pound Deadlift, 18 reps400 meter Run225 pound Deadlift, 15 reps400 meter Run225 pound Deadlift, 12 reps400 meter Run Post time to comments.

Workout- For time:135 pound Thruster, 15 reps35 pound weighted Pull-up, 15 reps95 pound Thruster, 21 reps20 pound weighted Pull-up, 21 reps65 pound Thruster, 36 reps36 Pull-ups Post time to comments.

Workout- For time:20 inch Box jump, 50 repsRope climb, 5 ascents1.5 pood Kettlebell swing, 50 reps50 sit-ups40 pound dumbbell Hang power clean, 50 reps800 meter Run50 Back extensions Post time to comments. Compare to 070210.