The Functionally Efficient and Biomechanically Productive Training Program: 1-19 Workout

BENCHMARKS / "THE GIRLS"

	CASEY	DEREK	KOCHEK	SAM
Angie	23:27	0:00	0:00	0:00
Cindy	0-rds	17-rds	0-rds	25-rds
Elizabeth (95#)	11:48	0:00	9:05	9:18
Fight Gone Bad	297	207	272	305
Filthy Fifty	23:29	0:00	0:00	20:29*
Fran	4:53	5:35*	9:20	5:39
Grace (115#)	4:32	0:00	4:06	4:03
Helen	9:29	9:16*	21:42	8:58
Jason	23:20	0:00	0:00	25:20
Michael	17:13	20:55	0:00	17:44
Nate	12-rds	0-rds	0-rds	10-rds*
Mile Run	6:35	5:15	5:58	5:36
Clean & Jerk	175 lbs.	130 lbs.	0 lbs.	170 lbs.
Deadlift	275 lbs.	0 lbs.	0 lbs.	275 lbs.
Shoulder Press	125 lbs.	0 lbs.	0 lbs.	130 lbs.
Squat	250 lbs.	0 lbs.	0 lbs.	240 lbs.

1.20.2009

1-19 Workout

Phase II: Intensity SEAL workout
Dumbbell Complex - every 2 minutes for 20 minutes do

6 Dead lifts
6 Bent Row
6 Hang Clean
6 Push Press
6 Back Squat

(used 45# and 50# DB's for the first 6 mins, after which we used 40# and 45#)
*completed 10 rounds: 6 rounds, (break), 1 round, (break), 2 rounds, (break)

Casey - 10 rounds
Sam - 10 rounds