I call this 30/30 Death Punch 15 rounds One round equals: 30sec of a lift/30sec rest/30sec of cardio/30sec rest Cardio – Rope Slams, Airdyne, Boxing mitts Lifts – OH Press, Curls, French Press, Push ups, Goblet Squat Warm down: 100 crunches, hipflexor exercises
Warm up – 2000m Row All out – 7:09 – Went out way too fast and it hurt. Working Set: Four rounds: Dead lift @ 295 x 3 15 push ups 15 KB Swings @ 68lbs Warm Down 100 crunches; 20 leg lifts
Warm up – 1000m row and some other stuff. Working – Three rounds: 5 Hang Clean @ 165 5 Push Press @ 165 10 pull ups 500m row
What’s up Squad. I apologize again for being AFK. Since I last posted, I had a session with one of the physical therapists at my hospital. Turns out my body is all kinds of funked up from swimming. The left side of my body is… Read More
2000m row warm up Stretches Three rounds: 5 x clean @ 165/ 5 x Push Press @ 165/ 10 Pullups/ 500m row 3 x clean @ 185/ 5 x Push Press @ 185/ 5 Pull ups @ 25/ 500m row 3 x clean @ 185/… Read More
This is a late post. So, I’d like to say that I am sorry to Troy. Please don’t roast me in the group chat. Warm up: ‘Squat Play’ 6 rounds of 30sec on/30sec off Air Squat Jump Squat High Knee jumps Wall squats Working Set:… Read More
What’s up Squad? My bros… sorry I haven’t been blogging my workouts. I have been visiting the Church of Iron, I just had a hectic work week which we all tend to have from time to time. So my silence wasn’t weakness just laziness. Anyways… Read More
What’s up Squad? I had to work out at the hospital gym yesterday. Unfortunately, I may have to use this kindergarten gym a lot this week. 1 mile run for warm up (6:40 – treadmill) Working sets – Each group is 3 rounds 10 reps… Read More
What’s up Squad. 1 mile run for w/u clocked a 6:47. First time under 7 min in awhile. I credit David Goggins. 5 rounds of 3 x Deadlift @ 305 followed by 5 x box jump-depth drop-broad jump 5 rounds of 3 x Weighted pullups… Read More
02/19/18 Got out of the office too late to play basketball so I ran 3 miles around my neighborhood with the wife. 02/20/18 2000m row (7:19.1) 6 rounds of: BB Backsquat x 12 @ 135 KB Swings x 6 @ 70ish lbs (forgot to look)… Read More
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