Hang P. Clean
4 x 4 - rest 2 min
- work to max load
4 x 2 - rest 90 sec
- with 100% 4RM from previous

DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec
DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec
DB Trap 3 Raise 3 x8 3011 tempo (L/R)
- rest 30 sec

Rest day for unlimited

10 14/20# wall ball
20 16/24kg KBS
7 rounds fro time

DB Press - 32X1 tempo
Build to a very quick max 6 DB press
1 x 6RM - rest 90 sec
1 x 6 @ 95% - rest 60 sec
1 x 6 @ 90% - rest 45 sec
1 x 6 @ 85% - rest 30 sec
1 x 6 @ 80% - rest 90 sec
DB Push press
1 x 6 @ 100% 6RM DB Press

DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec
DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec
DB Trap 3 Raise 3 x8 3011 tempo (L/R)
- rest 30 sec

Paleo Diet news in the New York Times -

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?emc=eta1

95/135# P.Cleans
pull-ups
12-11-10-9-8-7-
6-5-4-3-2-1 for time

30-50 toes to bar

REST DAY FOR UNLIMITED

5 heavy DB power cleans
10 push-ups
15 sit-ups
2 rounds
rest 1 min
6 rounds for time

Dale passed on a really good idea to me today, which he found while roaming the net.

Here is something you already know - life is hard, it isn’t easy.  Relationships are tough, money is tight, and sometimes I’d rather be resting in bed than be at the office or the gym. Traveling our path through life’s potholes is difficult and I believe it is meant to be this way.

We all have our own troubles and our own questions to answer, “What am I meant to do?, Why am I sad toady?, How can I change things for the better?”.  When answering these question you must decide if you plan on being a Tigger or an Eeyore along the way.  Which is it going to be?

Don’t know what I am talking about - remember Whinny the Pooh, Tigger and Eeyore.  Tigger was the happy guy bouncing around all the time and looking for a good time, Eeyore was the grumpy, sad, and kind of depressed guy all the time.

Many of life’s challenges are within our control. How we respond to difficulties shape who we are. So who are you? Tigger? or Eeyore?

I think this could be a great new rule of the gym - NO EEYORES.  We all have bad days and rough times, but lets leave that at the door of the gym and bring a smile and a friendly bouncy attitude to our facility.  We have called this PMA (Positive mental attitude) in the past - now for the next while lets convert it to no Eeyores in our gym - an Eeyore free zone.