Give me a D…give me a I…give me a R…give me a K. Whats that spell…Dirk, Dirk, Dirk…ya!
Better known as The CEU PIMP! Trudy loved it when Dirk wore his Teva’s and socks.
We also have another Birthday, Happy Birthday Spencer (the one in red). Spencer is from Lyman Wyoming, he used to kick the crap out of guys like Dirk!
20 seconds on/ 10 sec off of:
For everyone else,
1. Back Squat- 5 x 5 of 75% of 1RM
2. 7 Rounds of:
Every 3 minutes complete:
310 m Run
15 Toes to Bar
Today will be the first day of a short 5 week strength cycle. The strength cycle will be done 5x/week, with Thursday’s and Sunday’s as a rest day.
5 Week Cycle
1. Back Squat- 5 x 5 @ 75% of 1RM
2. Clean Grip Dead lift (90% of clean)- 5 x 3
3. Push Press- 5 x 5 @ 70% of 1RM
Posted on: July 4, 2011admin