This is how we roll...

friday 9-28 6 am

Circuit:
Rev. lunge
Pushup
Row
1:00 work
:30 rest
5 rounds

swings on Tabata time
:20 work/:10 rest
10 rounds

Thursday 9-27 5:30pm

Taught the clean to the new folks.

Swings:
Rif-inspired ladder protocol-
with partner
10/10
12/12
14/14
16/16
18/18
20/20
10/10

Thursday 9-27 6am

Walking lunges 4 directions
Skipping Forward & Lateral

Burpee BMF
Swing x50
Burpee x5
Swing x40
Burpee x10
Swing x30
Burpee x15
Swing x20
Burpee x20
Swing x10
Burpee x25

for time

Tuesday 9-25 6am

Circuit:
1:00 on :30 off
Reverse Lunges
Pushups
Alternating Rows
Feet-up crunches
3 rounds

Intervals:
Swing, Burpee or Thruster
:45run/walk 1:45
x4 rounds

Monday 9-24 5:30pm

Circuit:
1:00 on :30 off
Reverse Lunges
Pushups
Alternating Rows
Feet-up crunches

3 rounds

Intervals:
Swing, Burpee or Thruster :45
run/walk 1:45
x4 rounds

What Heather had to say

I asked Heather what her thoughts are now that she's been attending calss for a while. Here is her response:


Well I have to admit. After the first day, I was thinking “I am really glad there is that “money back guarantee thing” and “have I lost my damn mind”. However, I did continue on because anything that took that much out of me and worked that many muscles in 45 minutes had to be good for me somehow. Then the transformation, strength, and flexibility came so quickly that my doubt was gone and all I was left with was a confidence in my self that was growing day by day. As far as David Whitley’s competence as a trainer, I don’t think I could ever say enough good things! He is so knowledgeable about so many aspects of the field. Not only does he know so much about the Kettlebell training, strength development and physical side of it, but his is also extremely cognizant of the emotional struggle it takes for most people to begin a regimine like this and is able to motivate you to push past those times when you are not quite sure you can do it. Basically what I am saying, is that David believes in you sometimes when you are not sure you can believe in yourself and as a result I can not thank him enough!!! I have participate in the Irontamer Bootcamp for 11 weeks. I have lost 11 pounds and gone from a size 18/20 to a size 12/14. I can feel it in every breath I take – I am healthier, stronger, and happier! Thanks David – You Rock!! Heather V. Hatcher-DeMith, MACANS Consultant Center of ExcellenceVanderbilt University

Friday 9-6-07 6am

A1:Alternating Row
A2:See-Saw press
:45 alternating with partner
4 rounds

Double KB Squat
:45 alternating with partner
3 rounds


Swing 1x :30
rest 1:00

Swings :15 work/:15 rest
10 rounds

Thursday 9-5-07 5:30 pm

A1:Alternating Row
A2: See-Saw press
:45 work, :30 rest
x4 rounds

B1:Walking lunges :45
B2: Plank hold :45
rest :30
x4 rounds

swing :1:00
run 1:30
x6 rounds

Thursday 9-5-07 6am

Circuit:
Split Squat
Pushup/plank hold
Row
x3 rounds

Suicide walking swing
Swing :30 on :30 off
4 rounds

Wed. 9-4 5:30pm

Deck squats
Ladders 1,2,3,4
x2 rounds

Suicide frog w/3 KB:
walking swing
rack walk
overhead carry
walking lunge

jumping burpee-Extra

Tuesday 9-4 6am

Thruster
:30 on :30 off
10 rounds, alternating arms each set

Swing 1:00
run 1:30
4 rounds