Dont think to hard, you'll only hurt the ball club

Me and my new love

Ove and Patrick....Post Do work

Dec 8-workout:those burpees suck

10x pull up

20x KB swing rt/lft each arm

30x jump over HBag

40x push up

50x sit up

60x burpee

12 mins 2 sec!!!!! OUCH!!

1 arm KB clean and press 15 each arm/2 hand KB swings=3 rounds

40 push ups on DB's

Dec 7-Deadlift

3x5 @ 50%-135lbs

3x3 @ 60%-175

3x3 @70%-205

3x3 @ 80%-225

2x2 @ 90%-255!!!!

towel pullups 3 sets x 5 reps

Rower for w/up 1 min on 1 min off

The 225 and 255 felt very good. No back issues at all, good form

(PM) road ride 32 miles with defur at topside road.

Dec 6- Evil wheel

KB 2 hands swings

KB around the worlds/figure 8's

Dec 5-5 rounds 30 sec work/30 rest/ 30 work

1 arm KB swings l/r

1 arm KB cleans l/r

front squat

1 arm KB push press l/r

10 burpees

pat and ove came over to play. They both did very well.

Dec 4- Deadlift 185lbs 5 reps

Cleans 85lbs-5 reps

Bench press-205-5 reps

All exercises equal one set---10 sets

Knees to elbows 10 reps

pushups-20 reps

5 rounds

rower: 10 x 1 min 1:40 pace