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 "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"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
Read more "10/4/15 Dynamic Upper Body"1. 12×2 Front Box Squats 145lbs plus Two Red Bands 2. 4×8 Sumo Deadlifts 225/275/295/315 3. 4×12 Walking Lunges Bar 95lbs 4. 3×20 Glute Bridges 95/95/105 5. 2×25 Belt Squats 53lbs 6. 3×20 HGD Sit-ups
Read more "10/2/15 Dynamic Lower Body"My dreams are right in my grasp, from finally understanding what I’m doing with my life after high school to competing at Raw Nationals. This school year started off great at Deep Run. In 11th and now 12th grade, I’ve been dual enrolled in a local community college and taking classes in criminal justice as […]
Read more "10/1/15 Two Weeks out from Raw Nationals, Senior Year and College Applications"1. 3RM Incline Bench 195lbs. 95/135/155/175/185/195/200 for 2 2. 5×6 Bent Over Row 135/175/175/175/175 3. 3 Sets Of 12 DB Bench Close40/45/50 . 15 Dips 15 Single Arm Row 40/45/50 4. 2×20 Pulls ups 5. 4×10 Ab Roll Outs
Read more "9/30/15 Max Effort Upper Body "1. 3RM Box Front Squat 245 135/205/225/245 2. 5×8 Weighted Glute Ham Raise 3. 4×10 Bulgarian Split Squats 30 4. 4×8 Good Mornings 95/95/105/115 5. 3×200 Sled Push 6. 4×15 Hanging leg raise
Read more "9/28/15 Max Effort Lower Body"1. 9×3 Incline Bench Press 100lbs plus Red Bands 2. 4×10 Weighted Mixed Grip Pull Ups 2xCannon ball 2xClock 5lbs 3. 3 Sets 15 Dips 20 Chest Supported Rows 35lbs 20 Ring Dip Push Ups 4. 4×15 Bandbell Stick Press 9-13 KB”s
Read more "9/27/15 Dynamic Upper Body "Yesterday we had off of school because of the UCI Championship. This is a nine-day event (September 19-27), featuring 12 Championship races for Elite Men and Women. Athletes compete in three different disciplines including the traditional Road Race, the Individual Time Trial, and the recently introduced Team Time Trial. This is a world level event […]
Read more "9/24/15 UCI Richmond 2015"1) 1RM Incline Bench 205Bar/95/135/165/185/195/205 2)6×5 Weighted Fat Bar ChinUps 15/20/25/25/35/40 3)5×6 DB 1 1/4 Flat Bench 40/45/50/50/50 4)4×15 Feet on Bench Ring Rows 5)5×10 GHD Sit-ups
Read more "9/23/15 Max Effort Upper Body "
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