EC BARBELL-XCREWX

Wednesday 4/9/08
AM
30 min run

PM
10 rounds as fast as you can of
5 Front Squats
5 Deadlifts
5 Standing Press
completed in 13:42
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Tuesday 4/8/08
Rest Day
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Monday 4/7/08
AM
30 min run

PM
Squat
10×3
Chinups
10,9..2,1
Dips
10,9..2,1
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Sunday 4/6/08
AM
30 min run

PM
8 rounds as fast as possilbe of
Front squat 8 reps
Chinups 8 reps
Stanind Press 8 reps
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Saturday 4/5/08
Rest Day
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Friday 4/4/08
AM
30 min run

PM
Deadlift
1,2..9,10,9..2,1
Dips
1,2..9,10,9..2,1
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Thursday 4/3/08
AM
30 min run

PM
Bench Press
10×3
Front Squat
10,9..2,1
Chinups
10,9..2,1
do 1 set of bench press, then 10 squats, 10 chinups, 1 set of bench press then 9 squats, 9 chinups all the way to 1
completed in 13:04
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Long Term Goals

Dead lift 400+
Squat-380+
Bench 315+
Chin-ups –BW+100+
Pushups- 100 straight with no rest or pause
Pull-ups – 30+
5K- Sub 20min
Fran-  3:00 or less
Cindy- 30+rounds