I will keep it updated and report on their progress.

The first Sunday was a bust as no-one showed up.
Right off the bat I'm questioning commitment.

Now everyone has to earn respect.

Session #1 May 28th 2008
Upper

Bench press- worked up to a 5RM
Jesse 135X5 (the last 2 were very ugly, we need to fix his form)

DB rows
Superset with
Face pulls

3 way shoulders

This was an easy work-out but it seemed to kick the crap out of Jesse.

Session #2 May 28th 2008
Outdoors

Sprint starts (briefly went over technique)

Fall forward starts (10yds)
Mountain climber starts (20yds)

Med ball heaves

Sled drags

Box Squat- Worked up to a 5RM (Jesse got 185, Mark Got 155)
We stop when form falls apart

GHR- 3 sets to failure
Superset
Decline sit-ups- 3 sets to failure

DB Shrugs- 3 sets of 15 reps

Sunday June 1st 2008
Outdoors

Mountain climber starts into 10yds X 5
MC starts into 20 yds X 5

Broad jumps- 10 jumps

Med ball heave and jog- aprox 70yds down and back

Kettle bell 2 hand clean and press litvinovs X3
(sprint up hill)

Tuesday June 3rd 2008
RE upper

DB incline press- 2 warm-up sets and 1 all out set for max reps + rest pause

Chins- 3 sets for max reps
superset
Band pull aparts- 3 sets of 20

Close grip push-ups - 3 sets of 10 (11)
superset
gun show- 3 sets of 12 per arm.

Wednesday June 4th 2008
Outdoor

Chins X5
Push-ups X10

Mountain climber starts into 10yds X 5

Jump back starts into 20yds X 5

Get ups starts into 10yds w/ cut to 10 yds X 4

MEd ball heave and jog

DB inlcine Press- worked up to a set of max reps + a double rest pause.

Chins- 3 sets for max reps
superset
Band Pull aparts- 3 sets of 20

Close grip push-ups-3 sets of 11
superset
Gun show-3 sets of 12

Thursday June 5th 2008
DE Lower

Box Jumps- 4 sets of 3 jumps to progressively higher box heights.

Deadlifts- worked up to a 5RM (Mark and Jesse both hit 245X5)

Split squats- 3 sets of 15/leg
superset
DB side bends- 3 sets of 15/side

Sunday June 8th 2008
Outdoors

Change of direction

Reaction starts/cuts

5-10-5 drill

3 cone drill

Reactive broad jumps