1. 12×2 Box Front Squat 135 on Bar Plus 2-Red Bands 2. 5×8 Safety Squat Bar Good Mornings 95/115/135/135/135 3. 4×100 feet Sled Push 75lbs plus Sled 4. 3×20 KB Goblet Squats 53lbs 5. 4×15 Reverse Hyper
Read more "9/25/15 Dynamic Lower 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 "1. 1RM Front Box Squat Parallel 265 Bar/95/135/185/225/255/265/275-F 2. 5×6 Deficit Deadlift 2in 225/275/275/275/275 3. 4×10 Weighted Step Ups 30lbs 4. 4×15 Weighted Hip Extension 15lbs 5. 5×10 Hanging Leg Raises
Read more "9/21/15 Max Effort Lower Body "1RM Deadlift 405 135/225/275/315/365/385/395/405 4×12 Single Leg Deadlift 70lbs 4×12 Lunges 30lbs each hand 3×15 KB Front Squats 35 each hand 5×10 Weighted Back Extension 25 4×10 Ab Rolluts
Read more "9/18/15 Max Effort Lower"1 ) 1RM Bench Press 250-TAG, 245- Pause. Bar/135/165/185/205/225/235/245/250 2)4×8 Bench Press 150/157.5/167/175 3)4×12 Single Arm 1 1/4 DB Bench 35/30/30/30 4)3×10 Ring Push Ups 5) 5×10 Ring Dips 6) 3×15 GHD Sit Ups
Read more "9/16/15 Max Effort Upper Body"I realized after the first week of school that procrastination is all around me at my school from the academics to the athletes. I was inspired by seeing Zach Even-Esh’s Instagram post about the Rocky III where Rocky lost motivation to fight Clubber Lang. Apollo Creed yells at rocky.” There is no TOMORROW!”, to snap […]
Read more "9/15/15 There Is No Tomorrow (Mindset)"1)1RM Back Squat 325 Bar/135/225/275/295/315/325/335-F 2) 4×8 Back Squats 195/200/210/220 3) 4×12 Bulgarian Split Squats 4) 3×15 Banded Good Morning (Green) 5) 5×10 KB Russian Swings 44lbs 6) 3×15 Reverse Hypers
Read more "9/14/15 Max Effort Lower Body"1) 7×4 Speed Bench 140lbs with Red Bands2 wide, 3 neutral , 2 close 2) 6×6 Mixed Grip Pull Ups 2-clock, 2-cannon ball, 2,-dip bar 3) 4×12 BD Flat Bench 40/50/50/50 4×15 Reverse Flys 15lbs 4)Trip Set 15x Bandbell Stick Press 15bar, 4-6kg KB 15x DB Front Raise 10lbs 15x DB Reverse Curl […]
Read more "9/13/15 Dyamic Upper Body "10×2 Speed Squats 200lbs on bar plus Blue Band 6×7 Sumo Deadlifts 1 1/2 inch deficit 225lbs 4×200 feet Sled Drag 2xBodyweight=300lbs 4×12 Bulgarian Split Squats 20lbs 3×20 Kettle Bell Swings 70lbs 4×15 GHR Sit Ups
Read more "9/11/15 Dynamic Lower Body"
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