Even though I do CrossFit, Strict Pull Ups have always been a staple in my Training. I love all the Pull Up variations(video on this blog). I program some kind of variation in our regular weekly training twice a week.
Tuesday, December 31, 2019
Monday, December 30, 2019
Training Log: 12/30/19
RDL:
8x3 Set(245-260)
6x3 Sets(275)
-Then-
Push Press: 8x3 Sets/6x1 Set
Alt DB Curls-Max Reps(40#)
Renegade Rows-20 Total(70#)
8x3 Set(245-260)
6x3 Sets(275)
-Then-
Push Press: 8x3 Sets/6x1 Set
Alt DB Curls-Max Reps(40#)
Renegade Rows-20 Total(70#)
Training Log: 12/29/19: Strong Sunday
Sunday Morning Training:
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5 Rounds of:
DB Bench Press: 10-14reps(70#/80#)
Barbell Front Rack Lunges: 12 (140#)
Farmers Walk-200ft(50/50x2) Drop each 50ft(140# Each Arm)
-Then-
3 Rounds of:
Hang Clean & Press: 5(115#)
Yoke Carry-100ft(50/50) 250#
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5 Rounds of:
DB Bench Press: 10-14reps(70#/80#)
Barbell Front Rack Lunges: 12 (140#)
Farmers Walk-200ft(50/50x2) Drop each 50ft(140# Each Arm)
-Then-
3 Rounds of:
Hang Clean & Press: 5(115#)
Yoke Carry-100ft(50/50) 250#
Sunday, December 29, 2019
Kettlebell Freestyle
A little highlight reel of some of my Freestyle Kettlebell Juggling sessions from this past year(2019). I've been training with KBs since 2006 and one of the first things I started to practice was Kettlebell Juggling. Even after all these years I'm STILL trying to master the behind the back toss and catch!
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Saturday, December 28, 2019
Current Read: The Case Against Reality
I'm about half way through Donald Hoffman's book "The Case Against Reality". Very interesting and thought provoking book! Definitely a book I'd recommend.
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Get your copy of Donald's book here>>
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Get your copy of Donald's book here>>
Training Log: 12/28/19
Saturday: AM Training
Did this Partner Workout Twice. Once with Diana and once in 9am Saturday Class with Luiz (Homie)
12 in AMRAP of:
Partner "Cindy"
(Alternating Movements)
Pull Up-5
Push Up-10
Squat-15
-3min Rest-
12min of:
P1: Assault Bike Max Cals
P2: 1 Round of:
Deadlift-3
Hang Power Clean-6(155#)
Wall Ball-9(30#-10ft)
-2min Rest-
2min Max Double Unders, Switch every miss
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Did this Partner Workout Twice. Once with Diana and once in 9am Saturday Class with Luiz (Homie)
12 in AMRAP of:
Partner "Cindy"
(Alternating Movements)
Pull Up-5
Push Up-10
Squat-15
-3min Rest-
12min of:
P1: Assault Bike Max Cals
P2: 1 Round of:
Deadlift-3
Hang Power Clean-6(155#)
Wall Ball-9(30#-10ft)
-2min Rest-
2min Max Double Unders, Switch every miss
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Friday, December 27, 2019
Flash Back Friday:
A Flash Back to my training from 2013. Consistency is key to achieving and MAINTAINING your results. Don't look for sort cuts, plan on training for life. Find a training routine that you enjoy and look forward to doing. And of course get out of your comfort zone now and then and take on other challenges.
Many people who walk in to my gym want nothing more than to lose some body fat and "tone up", but once they're bitten by the "Iron Bug", they become addicted to the Iron. Losing body fat becomes a side effect of proper nutrition and training.
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Training Log: 12/27/19
AM Training:
4 Sets of:
Weighted Chin Ups: 12-15 Reps 25#
Weighted Bar Dips: 12-15 Reps 25#
Weighted Pistol Squats: 12(6/6) 25#
PM Training:
5 Sets of:
2DB Alt Strict Press: 20-24 Total Reps(45#)
Weighted Push Up:12-15 Reps(45#)
1 Arm DB Rows: 15L/15R(110#)
Many people who walk in to my gym want nothing more than to lose some body fat and "tone up", but once they're bitten by the "Iron Bug", they become addicted to the Iron. Losing body fat becomes a side effect of proper nutrition and training.
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Training Log: 12/27/19
AM Training:
4 Sets of:
Weighted Chin Ups: 12-15 Reps 25#
Weighted Bar Dips: 12-15 Reps 25#
Weighted Pistol Squats: 12(6/6) 25#
PM Training:
5 Sets of:
2DB Alt Strict Press: 20-24 Total Reps(45#)
Weighted Push Up:12-15 Reps(45#)
1 Arm DB Rows: 15L/15R(110#)
Thursday, December 26, 2019
Training Log: 12-26-19
AM Training:
3 Mile Run
-5min Rest-
2 Rounds of: (2min Rest Between)
7min Heavy Bag
-3min Rest-
Trail Run-10min
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PM Training:
5 Rounds of:
Box Squat-10(55-60%)
Swing(A)-20(53#)
Sled Sprint-200ft(100/100)Empty Sled
-Rest-
For Time:
1000M Row
DBall OS-50(80#)
C2B Pull Up-30
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3 Mile Run
-5min Rest-
2 Rounds of: (2min Rest Between)
7min Heavy Bag
-3min Rest-
Trail Run-10min
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PM Training:
5 Rounds of:
Box Squat-10(55-60%)
Swing(A)-20(53#)
Sled Sprint-200ft(100/100)Empty Sled
-Rest-
For Time:
1000M Row
DBall OS-50(80#)
C2B Pull Up-30
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Wednesday, December 25, 2019
Merry Christmas!!
Hope Everyone has a Merry Christmas!!
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Tuesday, December 24, 2019
Training Log: 12-24-19
5 Rounds of:
Back Squat-10(185#)
KB Swing(A)-20UB (53#)
5min Rest, Then,
For Time:
10-20-30-40-50 Reps of:
Burpees
Pull Ups(kip)
Wall Ball(20#)
Back Squat-10(185#)
KB Swing(A)-20UB (53#)
5min Rest, Then,
For Time:
10-20-30-40-50 Reps of:
Burpees
Pull Ups(kip)
Wall Ball(20#)
Sandbag Training: Push Ups & Up Downs
Another quick finisher! Up and over Push Ups using a Sandbag to build explosive strength. Sandbag Up-Downs will tax your core and build strength in the legs. Great for combat athletes!
4 Rounds NFT(Not For Time)
Up and Over Push Ups-16 Reps
Sandbag Bear Hug Up-Downs-16(8L/8R)
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Monday Training Log:
Deadlift: 10x2, 8x2, 6x1
Bar Muscle Up-8
2DB Alt Strict Press-10-14 each arm(30-40#)
4 Rounds NFT(Not For Time)
Up and Over Push Ups-16 Reps
Sandbag Bear Hug Up-Downs-16(8L/8R)
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Monday Training Log:
Deadlift: 10x2, 8x2, 6x1
Bar Muscle Up-8
2DB Alt Strict Press-10-14 each arm(30-40#)
Sunday, December 22, 2019
Strong Sunday: Carry Medley
Sunday's at my gym are dedicated to Strongman/Strength Training. Some of our training is Competition specific, and sometimes we just have fun moving heavy weight! Here's a super fun Carry Medley using Farmers Walk bars, a Yoke and a Sled.
4 Rounds: Each Round AFAP (Rest as Needed Between Rounds) Farmers Walk-50ft Yoke Carry-50ft Sled Drag-50ft I reversed the order on rounds 2 and 4(Started with the Sled, ended with the Farmers Walk), that way I didn't have to reset my equipment. I usually start at a medium weight for round one and increase the weight each round if possible.
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4 Rounds: Each Round AFAP (Rest as Needed Between Rounds) Farmers Walk-50ft Yoke Carry-50ft Sled Drag-50ft I reversed the order on rounds 2 and 4(Started with the Sled, ended with the Farmers Walk), that way I didn't have to reset my equipment. I usually start at a medium weight for round one and increase the weight each round if possible.
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Saturday, December 21, 2019
Upper Body Blast! Plyo Push Ups and Rings
Here's a quick finisher to get a nice pump and build Muscle and Strength.
4 Sets of:
Plate Plyo Push Ups-12 Total(2 Count)
Weighted Ring Rows-12-20reps w/25-45# Plate
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4 Sets of:
Plate Plyo Push Ups-12 Total(2 Count)
Weighted Ring Rows-12-20reps w/25-45# Plate
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Friday, December 20, 2019
12 Pull Up Bar Exercises
Do you have a Pull Up Bar? If the answer is "No", GO GET ONE! Then try these exercises out. Here's 12 exercises you can add to your training routine. Grip, Back, Abs, Core..These work it all!
1. Pull Up 2. Wide Arm Pull Up 3. Close Hand(grip) Pull Up 4. Chin Up 5. L-Sit Pull Up 6. Weighted L-Sit Pull Up 7. Muscle Up 8. Straight Bar Dip 9. Hanging Knee Raise 10. Hanging Leg Raise 11. Windshield Wipers 12. L-Sit Hold
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1. Pull Up 2. Wide Arm Pull Up 3. Close Hand(grip) Pull Up 4. Chin Up 5. L-Sit Pull Up 6. Weighted L-Sit Pull Up 7. Muscle Up 8. Straight Bar Dip 9. Hanging Knee Raise 10. Hanging Leg Raise 11. Windshield Wipers 12. L-Sit Hold
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Thursday, December 19, 2019
Throwback Thursday: 2013 Training
Staying fit is a lifestyle and it's been a part of my lifestyle for many years. Here's a old vid of my training from back in 2013. Six years has gone by quick! If you want to get fit, get in shape, the best time to start is NOW! Even a year goes by in a blink of an eye, imagine where you will be at in a year if you start you fitness journey NOW. With consistency, dedication and discipline you can reach your goals.
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Wednesday, December 18, 2019
Real Talk Here>>> How to get SWOLE
The title and subject matter might throw you off but this is a MUST WATCH video. Wes Watson delivers truth bombs on not only how to get swole but how to succeed in life!
(**ADULT LANGUAGE WARNING**)
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(**ADULT LANGUAGE WARNING**)
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Tuesday, December 17, 2019
Stone Lifting Crew: Natural Stones
I like to take my training outdoors on the weekends. One of my favorite natural training tools is natural stones. If you follow me you know I'm part of the Stone Lifting Crew. Natural Stones feel like more of a challenge than Atlas Stones for a couple reasons, they're oddly shaped, they're jagged (they can and will cut you up), and you don't know how much they weigh. Here are 6 Exercises you can do with Natural Stones.
1. Stone Carry
2. Stone to Shoulder
3. Stone Over Shoulder
4. Stone Bent Row
5. Stone Zercher Squat
6. Stone Shoulder Squat
(Warning: Natural Stones can have spiders, scorpions and other insects under and in them, check and clean the stone before lifting them. Some stones can have cracks and can break easily, check them before you lift them so they don't break on you while lifting.)
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1. Stone Carry
2. Stone to Shoulder
3. Stone Over Shoulder
4. Stone Bent Row
5. Stone Zercher Squat
6. Stone Shoulder Squat
(Warning: Natural Stones can have spiders, scorpions and other insects under and in them, check and clean the stone before lifting them. Some stones can have cracks and can break easily, check them before you lift them so they don't break on you while lifting.)
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Monday, December 16, 2019
Strongman Conditioning: Clean & Press Medley
Putting in work on Sunday morning! Decided to a hybrid Conditioning workout with some Kettlebells Strongman equipment. Keeping the Reps at 5 Each or more makes if feel more of a Conditioning workout. If you want to make it more strength based, lower the reps and up the weight.
4 Rounds; Each Round For Time: Rest
Log Clean & Press-5 @AHAP for Touch & Go Reps
Kettlebell Clean & Press-5 @ AHAP for Unbroken Reps
Stone to Shoulder-5 @ Bodyweight
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4 Rounds; Each Round For Time: Rest
Log Clean & Press-5 @AHAP for Touch & Go Reps
Kettlebell Clean & Press-5 @ AHAP for Unbroken Reps
Stone to Shoulder-5 @ Bodyweight
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Sunday, December 15, 2019
Barbell + Bag Work + Barbell
Saturday Afternoon Training: It's mid December in Texas and the weather is nice and warm today. I'm loving this weather! Took my training outside in my back yard.
Decided to mix it up a bit today with a Squat Rack and a Heavy Bag. Here was my workout.
Back Squat: 5x 10reps @65%
-Then-
Heavy Bag: 2x 7min Rounds(90sec Rest Between)
-Then-
RDL: 5x 10rep @70% of DL
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Decided to mix it up a bit today with a Squat Rack and a Heavy Bag. Here was my workout.
Back Squat: 5x 10reps @65%
-Then-
Heavy Bag: 2x 7min Rounds(90sec Rest Between)
-Then-
RDL: 5x 10rep @70% of DL
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Saturday, December 14, 2019
No Quick Fix!
As a gym owner I get the question form newbies all the time asking "How long will it take to get rid of this fat and get toned?" They want a definitive answer with a specific time, but it's not that simple. We all want quick results but it doesn't work this way in fitness. Your body isn't Amazon Prime, you can just pay a gym membership and get a new body the next day!
Getting the results you want will depend on a lot of factors: how much fat do you currently have to lose, how much time are you willing to put in the gym, and most importantly, are you prepared to change up your nutrition? Not everyone is prepared to put in the work it takes and change up their lifestyle to get the results they want.
It is simple but NOT easy and that's why so many people fail to meet their goals. If you're use to eating a certain way and going out and drinking/eating on the weekends with friends, you might be in for a shock when you realize how much you need to change and how your daily/weekly routine will change. Are you really willing to make that sacrifice?
"Getting better isn't a hack or a trick...getting better is a campaign...a daily, weekly, hourly fight...against weakness, temptation and laziness...It's a campaign of DISCIPLINE." -Jocko Willink
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Getting the results you want will depend on a lot of factors: how much fat do you currently have to lose, how much time are you willing to put in the gym, and most importantly, are you prepared to change up your nutrition? Not everyone is prepared to put in the work it takes and change up their lifestyle to get the results they want.
It is simple but NOT easy and that's why so many people fail to meet their goals. If you're use to eating a certain way and going out and drinking/eating on the weekends with friends, you might be in for a shock when you realize how much you need to change and how your daily/weekly routine will change. Are you really willing to make that sacrifice?
"Getting better isn't a hack or a trick...getting better is a campaign...a daily, weekly, hourly fight...against weakness, temptation and laziness...It's a campaign of DISCIPLINE." -Jocko Willink
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Thursday, December 12, 2019
Strongwoman Training
Strongman Training isn't just for men! Picking up heavy weight and moving it is the name of the game in Strongman/woman. Here Strongwoman competitor Melissa G. is taking on Stone over Yoke. The stone is way over her bodyweight! Melissa recently took 1st Place in the Texas Strongest Man/ Strongest Woman Competition in Plano, TX. She's gearing up for her next comp!
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When most people see stone lifting, they cringe because of how the back rounds and the hips shoot up. Not something you'd do with a barbell, but this isn't a barbell. Stone lifting and other movements in Strongman/Woman are different than 'normal" lifts.
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If you're interested in learning more about Strongman/woman Training, hit me up!
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Wednesday, December 11, 2019
Fat Loss
Fat loss is simple, implementing it and sticking to it is what's difficult for most of us. There's a lot of nonsense and misleading info out there in the fitness industry, mostly from people or companies trying to sell a quick fix. A lot of what's out there doesn't tell the truth of how difficult it really is to lose fat AND keep it off. It takes dedication, discipline, consistency and a lifestyle change.
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More info on fat Loss, watch the video below.
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More info on fat Loss, watch the video below.
Workout: Box Squat, KB Clean & Sled
Monday's Strength Workout: This one will smoke your legs!
5 Rounds of:
Box Squat: 3 Sets of 8(65-70%), 2 Sets of 6(75+%)
1 Arm Kettlebell Dead Clean-6L/6R (88 lbs)
Sled Pull-150ft AHAP
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5 Rounds of:
Box Squat: 3 Sets of 8(65-70%), 2 Sets of 6(75+%)
1 Arm Kettlebell Dead Clean-6L/6R (88 lbs)
Sled Pull-150ft AHAP
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Tuesday, December 10, 2019
Kettlebell Complex
Kettlebell Complexes are great way to get a full body workout in a short time. Try this one out! Add in some bodyweight movements and make a complete workout.
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Saturday, December 7, 2019
Single and Double Kettlebell Freestyle
Enjoying this warm Texas Winter (I like it hot) and taking my lunch break outside with a couple of Kettlebells.
Book of the Month: "Can't Hurt Me" by David Goggins. Get your copy here and get ready to get motivated! >>>
Freestyle Kettlebell Juggling gets the heart rate up FAST! Here's a little demo. I've been throwing Kettlebells around for over a decade.
If you're interested in learning more about Kettlebell Training, Basic to Advanced, hit me up!
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Book of the Month: "Can't Hurt Me" by David Goggins. Get your copy here and get ready to get motivated! >>>
Thursday, December 5, 2019
Stone Loading & Upper Body Gains
Wednesday's Workout. Mixed it up with some Strongman, Calisthenics and Body Building.
Stone Loading: Max Reps 90sec x4 Sets(3min Rest Between)
5 Sets of:
Strict Pull Ups- Max Reps(12-15)
Tricep Push Down-15-20 Reps
Handstand Walk-5min Max Distance with a Partner
4 Sets of Back to Back DB Max Reps
DB Alt Curls-Max Reps right into DB Bent Rows-Max Reps
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Book of the Month: "Can't Hurt Me" by David Goggins. Get your copy Here>>>
Stone Loading: Max Reps 90sec x4 Sets(3min Rest Between)
5 Sets of:
Strict Pull Ups- Max Reps(12-15)
Tricep Push Down-15-20 Reps
Handstand Walk-5min Max Distance with a Partner
4 Sets of Back to Back DB Max Reps
DB Alt Curls-Max Reps right into DB Bent Rows-Max Reps
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Book of the Month: "Can't Hurt Me" by David Goggins. Get your copy Here>>>
Tuesday, December 3, 2019
Strongman Conditioning: Carry/Drag Medley
Try out this Strongman Conditioning workout! Super simple, but not easy! 4 Rounds, each round for time, rest as much as needed between rounds. Use AHAP weights. Add weights each round if possible.
4 Rounds of:
Farmers Walk-50ft
Yoke Carry-50ft
Sled Drag-50ft
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Book of the Month: "Can't Hurt Me" by David Goggins. Get your copy here>>
4 Rounds of:
Farmers Walk-50ft
Yoke Carry-50ft
Sled Drag-50ft
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Book of the Month: "Can't Hurt Me" by David Goggins. Get your copy here>>
Monday, December 2, 2019
Weighted Push Ups: 135# at 130# Bodyweight
Testing my core and upper body strength with some Weighted Push Ups. Hit 5 pounds over my bodyweight. It all starts with the basic Push Up. Master the basics first.
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Book of the Month: "Can't Hurt Me" by David Goggins:
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Book of the Month: "Can't Hurt Me" by David Goggins:
Sunday, December 1, 2019
Book of The Month: "Can't Hurt Me" David Goggins
One of my favorite books I read this year was "Can't Hurt Me" by David Goggins. Goggins leads from the front and pulls no punches telling it like it is! I highly recommend his book.
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Friday, November 29, 2019
Happy Thanksgiving!! Strongman Style!
Thanksgiving morning my training partner and I hit a volume Box Squat Session before teaching class. After class a couple of us decided to hit a Strongman style workout. Here's me on round three. As you can see I'm already pretty fatigued from the previous work. This one was brutal!!
3 Rounds, each round for time. Rest as needed between rounds.
Trap Bar Deadlift @80% of DL 1RM
Bench Press-20 @bodyweight
Yoke Carry-100ft @AHAP
Keg Carry-100ft
Sandbag Carry-100ft
(Then, lay on the floor and roll around..lol)
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3 Rounds, each round for time. Rest as needed between rounds.
Trap Bar Deadlift @80% of DL 1RM
Bench Press-20 @bodyweight
Yoke Carry-100ft @AHAP
Keg Carry-100ft
Sandbag Carry-100ft
(Then, lay on the floor and roll around..lol)
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Thursday, November 28, 2019
Bodyweight 300 Workout
Here's a Bodyweight version of the popular "300" workout from way back! Change out exercises depending on skill level and access to equipment.
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Tuesday, November 26, 2019
Strongman Conditioning: Carry Medley
Farmers Walk-100ft(50/50), Sandbag Carry-100ft, Plate Carry-100ft x4 Rounds. Each Round AFAP. Rest as needed between around.
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Monday, November 25, 2019
Cold STONE
Strongman Conditioning! Four Sets of 90sec Max Rep Stone Over Yoke. Legs will be shaking, lungs will be sucking wind!
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