Bench Press 4 @ 50% 115 4 @ 60% 138 4 @ 70%161 4 @ 80%185 3 @ 85%195 1 @ 90%210 2 @ 85% 195 -Rest 90s between sets 6×6 DB Incline 50/55/55/55/55/55 4×8 each arm SA Bench 40/45 4×10 Straight Arm Lat Pulldown 59 3 Sets of 10 Pull ups 15 DB front Raises […]
Read more "12/27/15 Upper Body"1. Back Squats 5 @ 55% 185 5 @ 65%220 3 @ 75% 240 3 @ 80% 265 2×2 @ 85% 285 5 @ 77.5% 260 5×6 Sumo DL 225/225/235/235/235 2) 5×6 Sumo-DL – Rest 90s between 3a) 4×8 Split Squats – Rest 60s, 8x Each Leg 3b) 4×12 Good Mornings – Rest 90s
Read more "12/24/15 Christmas Eve Lower Body "1) 6×4 Pause Bench @ 80% of 1RM2a) 5×8 Weighted Strict Pull-Ups5-10lbs 2b) 5×12 C. G. Bench Press 95-105 3) 4×15 Lat Pull-Down – Rest 90s, Pause @ chest for 1-count 4) 3 Sets 15-20lbs •20x DB Flys •20x DB Bench •20x DB Curls
Read more "12/23/15 Max Effort Upper "1. 3RM at 80% 325lbs2. 6×4 DL 265lbs 3. 4×10 Kong Squats 95-115 4. 3×12 Single Leg RDL 45lbs 5. 4×20 Leg Extension 6. 4×20 Leg Curls
Read more "12/21/15 Max Effort Lower in New York💪🏽"9 months ago, when I first walked into the gym, I never realized how much of a profound impact it would have on my life. From the amazing gym members to the fantastic environment of success, you feel you’re at home alongside a new family. The second you walk through the doors you know it’s […]
Read more "12/19/15 Crossfit Pushing W8 is More Than Just a Gym "1. 5×6 Safety Bar Squat 205/225/225/225/235 2. 4×6 Sumo 225 3. 4×6 Conventional DL 225 4. 3×12 Step Ups 25lbs 5. 3×15 Reverse Hypers 6. 3x 1 min Ring Plank Holds 7. 3×15 Ab Roll outs
Read more "12/18/15 Lower Body "1. 3RM Pause Bench Bar/95/135/155/175/195/205 for 2.5 2. 5×5 Close Grip Paused Bench 135 3. 5×10 Strict Pull Ups 4. 4×12 1- 1/4 Incline DB Bench 30lbs 5. 4×6 Mixed Grip Pull Ups, CB/Clock 6. 3×20 DB Flys 20lbs 7. 3×20 DB Tate Press 20lbs 8. 3×20 Supine Ring Rows What influences me? I was thinking […]
Read more "12/16/15 What influences me? / Max Effort Upper Body"1. 3RM Squat-285lbs Bar/135/175/225/255/275/285lbs 2.4×6 Deficit DL Conventional 205/225/235/235lbs 3. 3×13 Tempo Back Squats 185/195/205lbs 4. 3×15 Single Leg DL 44lbs 5. 2×1 minute Belt Squats 30lbs
Read more "12/14/15 Max Effort Lower "Finally getting my hand stronger. Great thinks are coming up be ready.. 💪🏽 1. 7×4 Neutral Flat Bench 155 2. 5×3 Weighted Chin-Ups 53lbs KB 3. 5×6 Incline Bench 115lbs 4. 5×8 Bent Over Row 5. 5×12 Single Arm DB Flat Bench 6. Trip Set 15 Dips 15 Pull Ups 15 Banded KB Strict Press
Read more "12/13/15 Upper Body "1. 12×2 Speed DL with Blue Bands 225 2. 5×10 GHD 3. 4×12 Front Squats 115lbs 4. 3×20 Back Squats 115lbs 5. 3×20 KB Swing 70/62/62lbs 6. 3×1 min Side Planks each side
Read more "12/11/15 Lower Body "
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