10/30/15 Lower body
1. 5×8 Banded GHR ( Orange ) 2. 5x200Feet Sled Push 3. 4×20 88lbs Belt Squat (on bench) 4. 4×15 Good Mornings (safety bar)
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10/28/15 Upper-Body Day
1. 5 min Row Warm up 2. 5×6 Pull Ups 3. 4×20 Pushups ( Fist with pads) 4. 4x40sec Static Push Ups at the Bottom 5. 50 V-Sit ups 6. 50 Sit Ups 7. 4×30 Banded Tricep Extensions
Read more "10/28/15 Upper-Body Day"10/26/15 Max Effort Lower Body
1. 5×10 Safety Squat Bar 115/115/135/155/155 2. 3×12 Each Leg Bar lunges 95lbs 3. 8×100 Feet Sled Drag 4xFront 4xBack 155 plus sled 4. 3×15 Reverse Hyper
Read more "10/26/15 Max Effort Lower Body"10/21/15 Full Body Day
1) 5×5 Squats 225 2) 5×5 Bench 185 3)4×8 Slip Squats 30 4)4×12 DB Incline Bench 40 5)3×15 Dips (BW) 6) 3 sets of sled push
Read more "10/21/15 Full Body Day"10/16/15 USAPL Raw Nationals Results (2nd Place 66kg Teen16-17)
The morning before my meet was hectic. I had to pack, had Senior Convocation in the morning. Then a quick lunch with my Mom before meeting my best friend Will for the 6-hour car ride to Scranton, PA. The night before we had dinner in the hotel and tried to relax. It wasn’t easy. My […]
Read more "10/16/15 USAPL Raw Nationals Results (2nd Place 66kg Teen16-17)"10/11/15 Dynamic Upper Body
1. 9×3 Incline Bench 125 plus Red Bands 2. 4×10 Banded Lat Pull Downs (2xred/2xred2xorange/2xred2xorange/2xred2xorange) 3. 3×12 Supine Rows with Barbell (10lbs/15lbs/ 4. 4×15-20 Band Bell Strict Press (9×13 KB) Some comedy today I was blasting Papa Roach while training and then saw this on insta. This is my last Resort !!!💪🏽
Read more "10/11/15 Dynamic Upper Body"10/9/15 Dynamic Lower Body
Last lower body day till Raw Nationals, I’m feeling very prepared and ready to perform. Later today I’ll write a post giving updates on my plan for the meet. 1. 10×2 Speed Squats 160 plus Red bands 2. 4×10 Deadlifts with Blue Bands 185/205/225/245 3. 3×12 1 1/4 Back Squat 185/205/225 4. 4×15-20 Reverse Hypers […]
Read more "10/9/15 Dynamic Lower Body"10/7/15 Max Effort Upper Body
1. 5RM Incline Bench 185 95/135/155/175/185 2. 6×4 Weighted Pull Ups 25/30/30/35/35/40 3. 5×8 Weighted Ring Dips 5/10/15/20/25 4. 4×12 Single Arm Row 40/40/45/45 5. 3×20 GHD Sit Ups
Read more "10/7/15 Max Effort Upper Body "10/5/15 Max Effort Lower Body
1. 5RM Front Box Squat 135/165/195/215/225-4 2. 6×4 Rack pull @Knee 315/365/405/405/405/405 3. 5×8 Kong Squats 95/105/105/105/105 4. 4×12 Suit Case DeadLifts 62/62/62/62 5. 100x Knee Raises 100x Banded Crunches
Read more "10/5/15 Max Effort Lower Body"10/4/15 Dynamic Upper Body
1. 9×3 Incline Bench 110 Plus Red Bands 2. 5×6 Fat Bar Pull-ups 15/15/20/20/25 3. 4×10 Floor Press 135/135/145/155 4. 3×15 Pendlay Rows 135/135/145 5. 3×20 DB Stick Press 25/30/30 6. 3×1:00 Ring Planks
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