10/31/17 East High School

100 yard bear crawl @ 2:00 //  2:03
100 yard dash @ 0:25-24 //   0:22-73
100 yard forward skipping @ 0:30-64
100 yard backward @ 0:50
100 yard dash @ 0:19-17

10/30/2017 Workout

Min 1-5 (35 sec) finger holds (2-15# dbs.
20 x 5x5 elbow pullups /  burpees /w curl/OHP (2-15# dbs)

10/27/17 Workout

Miin 1-10 (8) burppes /  min 11-12 (7) burpees = 115
10- (10 sec) finger hold ( 2-20#db)
Min 1-5 (20 sec) bar hangs
1- min L/R OH hold (20k)
NEW: Bicep, 10-  workout: lean forward slowly until arms straight, arms behind.

10/26/17 East H.S.

100 yard bear crawl @ 1:57 //  1:31
100 yard dash @ 0:22-59  // 0:23-29
100 yard forward skipping @ 0:29-75
100 yard backward skipping @ 0:51-96
100 yard dash @ 0:18-59

10/25/17 Workout

Min 1-5 (35 sec) finger hold (2-15# dbs)
4- 5x5 elbow pullups and (30 sec) horse stance hold (20K) 100 elbow pullups / 100 30sec holds
5- pullups

10/24/17 East H.S.

100 yard bear crawl  2:04 // 1:40
100 yard dash 0:24-57 // 0:22-09
100 yard forward skips 0:30
100 yard rev. skips  0:49-58
100 yard dash 0:19-47
Min 1-5 (35 sec) finger holds (2-15# dbs)

10/20/17 Workout

100 elbow pull ups/ 100 burpees w/ Clean & Press (2-15# dbs)
Min 1-5 (35 sec finger holds)  2-15 #dbs
1 min full squat hold (16k)
1- min OH hold (2-16k)
100 yard dash@ 0:30-62 // 0:23-24
100 yard forward skipping @ 0:33-22/  Backward @ 0:54-76
100 Yard dash @ 0:19-83

10/17/17 Workout East High School

100 yard bear crawl @ 1:59  //    1:46
100 yard dash @ 0:25-87  // 0:22-76  //   0:19-27

10/16/17 Workout

100 burpees w/21# vest @15:15
5- (3 sec)  finger holds (2-15# dbs)
1 min. OH hold (2-16k)
10- 5x5 elbow pullups / sit up-stand up- ball slam (25# ball)

10/13/17

Min 1-10 (8) burpees // Min 11-15 (7) burpees = 115
Min 1-5 (35)sec finger hold
1 Min OH L/R hold (20k)
15- 5-elbow pullups / 5- R/L clean-OH press (12k)
5- (5) elbow pullups / 5- superman push ups.
10 chin ups.

10/6/2017 Workout

Min 1-10 (8) burpees /  min-11-15 (7) burpees = 115
Min 1-5 (35 sec) finger holds (2-15# dbs)
min 1-5 (20 sec) roll out hold (knees)
Min -1-5 (10) sec full out holds (knees)
1- min OH hold (20k)  L/R
5 x 5 elbow pull ups (21# vest)

10/04/17 Workout

100 yard bear crawl @ 1:52
100 yard dash 0:28-18 // 0:22-52
100 yard forward skips @0:32-57   9/21/17 was 0:35-56
100 yard backward skips @0:58-44    ""          ''   1:0-19
100 yard dash fast smaller gaits @0:20-27

10/02/17 Workout

100 yard bear crawl @ 2:03
43 yard forearm crawl @ 1:42
43  yard lunge walks (4 1 walks)
Min 1-5 (35 sec ) finger hold (2-15# bds)
1 min OH hold (2-16k)
(4) Alt. Min 1-5 (4) bar pull ups // (4) ring chin ups  total 80
Min 1-5 door jam (5) OH presses, hold at top til next set.