http://sandysprings.sonzexercise.com/index.php Copyright 2008, Dave Flynn Dave Flynn en-US SPHPBLOG 0.4.8 http://sandysprings.sonzexercise.com/index.php?entry=entry080719-084234 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 ]]> General Messages http://sandysprings.sonzexercise.com/index.php?entry=entry080719-084234 Dave Flynn Sat, 19 Jul 2008 12:42:34 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080719-084234 http://sandysprings.sonzexercise.com/index.php?entry=entry080719-083819
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)
]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080719-083819 Dave Flynn Sat, 19 Jul 2008 12:38:19 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080719-083819 http://sandysprings.sonzexercise.com/index.php?entry=entry080718-045957 Clean and Jerk (95#, 55#)
Pushup
Box Jump
Dips
OH PVC Pipe Lunges (per leg)
400M Run on evens
30 Double Unders on odds
]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080718-045957 Dave Flynn Fri, 18 Jul 2008 08:59:57 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080718-045957 http://sandysprings.sonzexercise.com/index.php?entry=entry080717-061125
Pull-Ups
Double-Unders
Box Jumps
Row for Calories

and more ..]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080717-061125 Dave Flynn Thu, 17 Jul 2008 10:11:25 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080717-061125 http://sandysprings.sonzexercise.com/index.php?entry=entry080716-050004
200 M Run
10 Front Squats (M- #95, W- #65)
15 Push Press (M- #95, W- #65)
20 Sit-Ups

and more ...]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080716-050004 Dave Flynn Wed, 16 Jul 2008 09:00:04 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080716-050004 http://sandysprings.sonzexercise.com/index.php?entry=entry080715-072640
300 M Row
200 M Run
100 Single Jump-Ropes


and more ..]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080715-072640 Dave Flynn Tue, 15 Jul 2008 11:26:40 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080715-072640 http://sandysprings.sonzexercise.com/index.php?entry=entry080713-210329
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#)


]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080713-210329 Dave Flynn Mon, 14 Jul 2008 01:03:29 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080713-210329 http://sandysprings.sonzexercise.com/index.php?entry=entry080711-010457 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
]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080711-010457 Dave Flynn Fri, 11 Jul 2008 05:04:57 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080711-010457 http://sandysprings.sonzexercise.com/index.php?entry=entry080710-060811

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


and more..]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080710-060811 Dave Flynn Thu, 10 Jul 2008 10:08:11 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080710-060811 http://sandysprings.sonzexercise.com/index.php?entry=entry080709-073457 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 ..]]> Workout of the Day http://sandysprings.sonzexercise.com/index.php?entry=entry080709-073457 Dave Flynn Wed, 09 Jul 2008 11:34:57 GMT http://sandysprings.sonzexercise.com/comments.php?y=08&m=07&entry=entry080709-073457