"Monday, June 27th, 2011"

This marks a new beginning of strength, conditioning, and tempo style programming regiment that will be supervised and overseen by Dr. Mike Molloy. With the help of Dr. Mike Molloy, I will find a way to train for upcoming competitions in the future, and we will try to do our best to track my progress and see the results. I have one competition in particuliar that I am going to focus on in the near future, and that will be the Garage Games presented by Again Faster and a few local affiliates of CrossFit.

Dr. Mike and myself talked on the phone numerous times of a program that will delve into my weaknesses and will try to expose them in the beginning. As the program goes along, we hoep we will see some gains in these departments. My main focus and concern was my skill movement of the Handstand Push-Up, then my power movements, and then my squatting ability. These will be heavily focused on the program over the coming months, and we will see where this leads!

My true passion is programming,testing, retesting, and then analyzing those results!

Monday, June 27th, 2011:

A. Low Bar Back Squat, Work to a medium to heavy Double in 10 Minutes
Worked up to 305 lbs
B. 5 Rounds of the following:
5 reps of db split russian- left
Rest 20 seconds
5 reps of db split russian- right
Rest 20 seconds
Row Sprint x 30 seconds

DB Split Russian- 35-40-45-45-45 lbs
Row Sprints between 151 m to 161 m

*Rest 1 Hour*
C. AMRAP 5 Minutes of:
5 Handstand Push-Ups
10 GHD Sit-Ups(Double Tap)
15 Kettlebell Swings @ 2 pood(perfectly overhead)