Day 6

WU/JM x 10 min
Negative Pull-Up x AMRAP x 3sets (10-10-7)
Suitcase Deadlift 30reps x 3 sets (2x16kg)
5 count push-ups x 10 (WOWZA)- did these wrong -was supposed to do 5sec up and down we did 5 sec down 5 sec up- no wonder it seemed so hard.
Bolgarian Split Squat x 20" each leg/20"rest x 5sets
Leg Trusts x 30
Dead Clean and Press x 20"each arm x 5sets(16kg)
Sandbag Shoulder x 10reps each side x 5sets

Spartan Series Day 5

Tomorrow the gym opens officially for Spartan Series.  All new clients will start with day 1 posted earlier.  Pat, Nick and I are onto day 5.  I have to say I am enjoying this program.
WU/JM x 10min
1-Static Hold Chin over bar -ALAP x5
2- Swing 30"L/30"R x 6
3-Mountain Climbers 30"on 30"off x 5
4-Bodyweight Squats -Tabata protocol
5-A.Floor Wipers x 10each side x 5(2x16kg)
   B.Unicycle x 30" each side x 3
   C.Static Hold x ALAP x 3
6-H2H Sumo Squat x 30 x 5(20kg)
7-Bag Pull x 50' x 3

Hellgate Rollergirls

A handfull of rollergirls made it down to ISFC this morning. Those Coeur D'Alene girls better watch it now that our Rollergirls have some kettlebell training under their belt.
We ran some strength sets than got into endurance work.  Everyone did great as expected.
Pull Ups 5/4/3/2/1 or Deadhang
Deadlifts 5x5
Jab Cross to Push-ups-Ladder down 10 to1
Elbow Strike to Ducking Drill 30"/30"/30"rest
Inverted Rows 5x5
Dead Clean and Press 30" each side x 5
2H Swing 30"on 30"off x 10

Day 4- Spartan

WU/JM x 10 min
Ring Rows Tabata protocol
One Leg deadlift x 30" L/30"R/30" Rest x 6
Push-Ups x AMRAP
Jump Tuck- Tabata protocol
Step-up x 30" x 5
KB Floor Press x 5 x 3 sets(16kgs)
Military Press x 3 each side x 5 (16kg)
Dead Clean x 5 each side x 5(20kg)
Burpees x 10 x 3 sets

Day 3 "Spartan"

WU/JM x 10min
One arm row x 30"/30" x 6(16kg)
Rest
Deadlift x 5 x 3(95lbs )
Rest
Push Up x 50
Static Hold High Plank x 30" x 3
Walk Outs x 10 x3
Rest
Goblet Squats x 10(double KB 2x 12kg)
Rest
Unicycle crunch x 30"/30" x 5
Static overhead barbell hold x ALAP (95lbs)
Rest
Dead Clean and Press x 30"/30" x 5(16kg)
Rest
Bag Flip x5 x5
 I might be forgeting a thing or two.  There is alot involved in this program and I left my notebook at the gym.  Probably to much and could cause overtraining.  I guess we'll find out.

Day 2 "Spartan"

WU/JM x 10 min
Set 1
Dead Hang ALAP x 2
1/2 Pull Up AMAP x 1
Inverted Rows x 5-3 sets
Chin over bar hold x ALAP
Set 2
Barbell Deadlift x 10-5sets ( 95lbs)
2H Swing x 30"work/30" rest x 5sets (20kg)
Hip extentions x 10 x 5sets
Set 3
Hindu Push Ups x 30"work 30"rest x 5 sets
Set 4
Tababata Jump Squats
Set 5
Bench Press x 10-2sets(75lbs)
Set 6
Dead Clean x 10each side -3sets(16kg)
Set 7
Ab wheel rollout x 15
Farmers walk x 2min( 2x 16kg)
Rest 2min between sets and 30 sec. between exercises.

Day 1 "Spartan Warrior"

A few of us will be starting the Spartan program today.  I want to be a few days ahead of the class so I can work out any kinks.  Looks like a great program ( lots of "Danny Evans" workouts involved)
Not everyone will do the same exercises - I will tweek it for all levels of fitness.

WU/JM x 10min
Pull-up 5/4/3/2/1
Inverted Row x10 (5 sets)
Rest
Deadllift 5 x5(95lbs)
Rest
Push-Up AMRAP
Rest
5 sets
Static Lunge 20" each side
High Plank 30"
rest
3 sets
Dead Clean and Press x 10 each side
Rest
Tabata squat thrusts

Note:  "Danny Evans" means pull-ups and deadlifts: )

Im officially a gym owner!

Signed over lease today for 2000 sq foot facility.  Very Excited and totally nervous.  I think it will be great though, already generated alot of clients and were not even open yet. 

Today I did a GS set which I haven't done in a while, felt really good although I only did 1min on each side with 30" rest between sets x 10 sets
16kg OAJLC
12 RPM= 120 reps

Tonight Im doing a 3x5 program from Mike Mahlers "Aggressive Strength Solution for Size and Strength" book.  This is a great book, would highly recommend it.
3x5
Heavy Kettlebells
Floor Press
Bent Over Row
Front Squat
One Leg Deadlift
Military Press

Finisher:
Pushups x 25
Bodyweight Squat x 50