Sônz Exercise ▪ Sandy Springs, GA

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

This workout will progress each round. Each round you will do the "additional" exercise as well as the previous ones.

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)

21-18-15-12
Clean and Jerk (95#, 55#)
Pushup
Box Jump
Dips
OH PVC Pipe Lunges (per leg)
400M Run on evens
30 Double Unders on odds

Tabata:

Pull-Ups
Double-Unders
Box Jumps
Row for Calories

and more ..

AMRAP 30 Minutes:

200 M Run
10 Front Squats (M- #95, W- #65)
15 Push Press (M- #95, W- #65)
20 Sit-Ups

and more ...