Wed 9/8

Scranton repping out 250lbs, not bad for a 41 yr old convict.

Serbian Sangria
Warmup: 4rds
8x russian twists with barbell unloaded
8x DB floor press (16x total)
Mini Leg blaster

Training
1) 5rds
3x Bench Press @ 85% of 1RM
3x Pullups

2) 5rds
6x SB Clean and Squat @80
4x Burpee
30 sec plank walkup
4x Y&L

3) 5rds
8x Front Squat @ 95
6x jump squats
6x wgt situp @ 45
6x Hip Whip

Comments:
Strength all day here.  If you move briskly you will be breathing heavy.  Circuit 1 is low volume heavy loading - circuit 2 moderate volume moderate loading - circuit 3 is high volume and light loading.  This is a typical strength session as taught by my coach Rob Shaul at http://www.militaryathlete.com/ .

If you do not know your 1 rm or it has been sometime since you have done one, then go to a load that is difficult but doable.