2008-07-20T07:40:18Z Dave Flynn Copyright 2008, Dave Flynn SPHPBLOG Quotes of the Month

"The only time LSD (long slow distance) is necessary is if your going to compete in a sport that requires it. It is far inferior to CrossFit-type metcon for producing an increase in VO2 max, it interferes with power and strength production, it can be quite catabolic and immune-suppressive in high doses, it destroys muscle mass, and the people that do it usually wear silly clothes"
~ Mark Rippetoe

"I wish I knew how you could overstate the value of the deadlift." Coach Glassman

"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice." Coach Glassman

1. Client Events:

2. This Month's Training Focus - Deadlift.

3. Sonz Sandy Springs - Boot Camp

> Three weeks for only $180
> Next Camp is 7/7/08 thru 7/25/08
> Call 404-531-6872 to register

4. This Month's Client Milestones.

>> Beatrice's first skydive and she sticks the landing!



>> "Fran" Rx

>> "Fight Gone Bad" Rx

>> Consecutive Double Unders

>> 1/2 mile Treadmill Run

5. Client Sessions
June - 1324
May - 1265
April - 1195 ]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080719-084234 2008-07-19T00:00:00Z 2008-07-19T00:00:00Z
1 - 400 meter or 200 Jump Ropes
2 – Laps Farmers Walk (50#, 35#)
3 – Box Jumps
4 - Push Press (95#/65#)
5 - Sit-ups
6 – SDLHP (75#, 45#)
7 - Dips
8 - Kettle Swings(55#/35#)
9 - Pull-ups
10 – Spiderman Pushups (per leg)
]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080719-083819 2008-07-19T00:00:00Z 2008-07-19T00:00:00Z Clean and Jerk (95#, 55#)
Pushup
Box Jump
Dips
OH PVC Pipe Lunges (per leg)
400M Run on evens
30 Double Unders on odds
]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080718-045957 2008-07-18T00:00:00Z 2008-07-18T00:00:00Z
Pull-Ups
Double-Unders
Box Jumps
Row for Calories

and more ..]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080717-061125 2008-07-17T00:00:00Z 2008-07-17T00:00:00Z
200 M Run
10 Front Squats (M- #95, W- #65)
15 Push Press (M- #95, W- #65)
20 Sit-Ups

and more ...]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080716-050004 2008-07-16T00:00:00Z 2008-07-16T00:00:00Z
300 M Row
200 M Run
100 Single Jump-Ropes


and more ..]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080715-072640 2008-07-15T00:00:00Z 2008-07-15T00:00:00Z
350 meter Row or 35 SDLHP (55#, 35#)
21 Kettlebell Swings (55#, 35#)
18 MB Side Tosses (9 per side)
15 Burpees
12 Pullups
9 Thrusters (105#, 65#)


]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080713-210329 2008-07-14T00:00:00Z 2008-07-14T00:00:00Z 3 Rounds:

Partner Drills
20/16/12 reps where applicable

Farmers Walk - 3 laps (60#,35#)*
Plank

Row 300/250/200M*
Wall Ball Shots

Bag Roundhouse Kick*
Chest Press (40#, 20#)

Sprint 200M*
Dips

Knee Tuck w Pushup*
DB Reaching Lateral Lungs

KTE*
Push Press (85#, 55#)

* Controlling Drill
]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080711-010457 2008-07-11T00:00:00Z 2008-07-11T00:00:00Z

1 Bear Complex (#95- M, #65- W)
200 M Run


and more..]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080710-060811 2008-07-10T00:00:00Z 2008-07-10T00:00:00Z 1 Minute Each Of:

Deadlift (#135- M, #95- W)
Double-Unders
Air Squats
Push-Ups
Row for Calories

* Note: Fight Gone Bad format

and more ..]]> http://sandysprings.sonzexercise.com/index.php?entry=entry080709-073457 2008-07-09T00:00:00Z 2008-07-09T00:00:00Z