Oct 4, 2023

/

More heavy training today.

Wednesday

Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m 


Clean Warm up: 2 Rounds

  • Clean Grip RDL (Above Knee): 5 reps

  • Power Clean from Knees: 5 reps

  • Front Squat with :01 Pause: 5 reps

  • Front Rack Dips: 5 reps

  • Push Jerks: 5 reps


Lifting:

  • DB Hang Squat Cleans: 

    • 3x6 at RPE 6 

    • (Notes: This is a primer to get the body through the clean with an unstable load)

  • Tall Cleans: 

  • Cleans: 

    • 2x2 at 70%

    • 2x2 at 75%

    • 1x2 at 80% 

    • (Notes: Singles only)

  • Sprint Finisher: 

    • 7x10s Echo Bike Sprint 

    • :30s rest


Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility


Lifting:

  • Front Squats: 

    • 5x7 at RPE 6.5 or 65% 

    • (Notes: Control the eccentric, slight pause at the bottom of each squat)


Accessory:

  • 4 Rounds

    • 10/10 DB Bulgarian Split Squats 35s/20s

    • 10/10 Elevated Single Leg Glute Bridge (20" Box)

    • 10/10 Pistol Squats

    • Rest :90s between sets


Metcon: 4 Sets

  • AMRAP 5:00

    • 5 Thrusters 115#

    • 7 Muscle Ups (ODD Rounds BMU, Even Rounds RMU)

    • 9 Cal Ski Erg

    • Rest 5:00 Between Sets


October 3, 2023

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Just got back from an elk hunting trip. Tons of walking up hills with a pack which was good for cardio.

Back to the grind of trying to make the CrossFit Games in my age group.

Monday -

Session 1: Warm up: 3 way banded lat stretch, chest stretch, tricep stretch, DB/KB: 5 each - good mornings, front squats, strict press, RDL


Warm up:

  • 3 Rounds

    • 15 Cal Row

    • 10 Air Squats

    • 5 Box Jumps

    • 10 Single-leg KB RDL (light KB)


Lifting:

  • Back Squat: 5x7 - 65% or RPE 6.5 (Notes: Before your squats... load up the bar to 100% of your 1RM and complete 3x :25s back rack holds, rest as needed between sets. On the sets of squats, control the eccentric, slight pause at the bottom of each squat)


  • Strict Press: 5x7 - 60% or RPE 6


Accessory:

  • 3 Rounds

    • 10/10 Single Arm DB Front Squat (Heavy)

    • 15 DB Push Press (Unbroken with Moderate Weight)

    • 75' HS Walk

    • Rest: :90s


Session 2: Warm up: Crossover symmetry, hip halo, ankle/hip mobility, 3 way lat stretch


Warm up:

  • 3 rounds

    • 2 Wall Walks

    • 20 Double unders


Metcon:

  • 10-8-6-4-2

    • Wall Walks

  • 20-40-60-80-100

    • Double Unders

Sprint Work

  • 10 Rounds

    • Every 2:00

      • 8 Cal Echo Bike

      • 8 Bar Facing Burpees


































Tuesday

Session 1: Warm up: pigeon stretch, hamstring stretch, calf stretch, 5 of each with empty barbell: good mornings, elbow rotations, back squats, strict press, RDL, front squats


Endurance:

  • 4 Rounds

    • 500m Row

    • 20 Toes to Bar

    • Rest 2:00 between round

  • Rest 5:00

  • 4 Rounds

    • 600m Run

    • 20 Chest to bars

    • Rest 2:00 between rounds

  • Total time 44:05


Session 2: Warm up: crossover symmetry, hip halo, tricep stretch, lat stretch

Empty barbell: Clean Grip RDL (Above Knee): 5 reps, Power Clean from Knees: 5 reps, Front Squat with :01 Pause: 5 reps, Front Rack Dips: 5 reps, Push Jerks: 5 reps


Snatch Warm up: 2 Rounds

  • Snatch Grip RDL: 5 reps

  • Muscle Snatch: 5 reps

  • Power Snatch from Knee: 5 reps

  • Bottom Snatch Press: 5 reps

  • Overhead Squat: 5 reps


Lifting:

  • Single Arm DB Overhead Squats: 

    • 3x8 per arm RPE 7

  • Snatch Balance:

    • 3x3 at 70% or RPE 7 (Notes: Focus on fast lockout)

  • Snatch Pull: 

    • 5x3 at 80% or RPE 8 (Notes: Focus on precise positioning)

  • Snatch: 

    • 2x2 at 70%

    • 2x2 at 75%

    • 1x2 at 80% 

    • (Notes: Singles only)

  • Snatch Grip RDL:

    • 5x5 at 70% or RPE 7 

    • (Notes: Slow and controlled eccentric with a slight puase at the end range... base 70% on your 1RM Snatch NOT your 1RM Deadlift)


  • For Quality

    • 50-40-30-20-10 - GHD Sit ups

    • 10-20-30-40-50 - Banded Good Mornings

Sept 20, 2023

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Good day today. Slightly lighter in anticipation of the upcoming Wodapalooza qualifiers.

Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m 


Swim Session:

  • 5 Rounds:

    • 50m Max Effort Swim

    • 1:00 Rest

  • Rest 5:00

    • 1k Swim

Ski Session - if unable to swim:

  • 5 Rounds

    • 250m Max Effort Ski

    • Rest 1:00

  • Rest 5:00

    • 2.5k Ski at Moderate Pace



Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility


Lifting:

  • Deadlift

    • 5x5 - Heavy (4 second descent on last rep)


Metcon: 4 rounds

  • 4:00 AMRAP

    • 100m Run

    • 5 Tuck Jumps

    • 9 DB Squat Cleans - 50s

    • 6 DB/KB Push up to Bent over Row

    • Rest 2:00 between rounds

Sept 19, 2023

/

Hiring the Coach was a great move. I don’t know if it is sustainable, but I am putting in more time than ever…including Selection training.

I have tried to qualify for 3 events now.

The Masters Online Collective - I did qualify for this one in 6th place but will not compete in the real event as it is in conflict with my elk hunt

The Legends - I also qualified for this one in 16th place and may compete in the real one in Dec in Arizona. They take the top 25

The Wodapalooza - Currently in 8th place after 3 events…2 more to go. The only take the top 5

The extra work has helped significantly. What does the extra work look like? Here is a sample day:

Session 1: Warm up: Crossover symmetry, hip halo, 3 way banded lat stretch, chest stretch, tricep stretch, Barbell: 5 each - good mornings, elbow rotations, back squats, strict press, RDL, Front squats

Lifting:

Snatch Balance:

80%: 3,3 reps

85%: 3,3,3 reps

2 Overhead Squats (from Rack) + 1 Snatch:

73%: 3,3,3 reps

78%: 3,3,3 reps

(Take the bar from the rack and complete 2 overhead squats, drop the bar, complete your snatch and re-rack)

Back Squat:

85%: 4,4,4,4,4 reps (slow controlled eccentric, :01 second pause)

Sprint Finisher: 7 Rounds

10 second Echo Bike Sprint OR Ski Erg Sprint

30 second Rest

Accessory (optional):

4 Rounds

10 Back Extensions: (1 second pause at the top)

:35s Double KB Front Rack wall Sit (moderate weight)

10/10 KB Gorilla Rows (moderate weight)

Session 2: Warmup: Crossover Symmetry, hip halo, Lat stretch, Chest stretch

Gymnastics: 12:00 EMOM

Min 1: 3 Wall Walks

Min 2: 50' HS Walk

Min 3: Rest

Metcon: For Time (20:00 Time cap)

40 Cal Row

30 Toes to bar

12 Sandbag over the shoulder cleans - 125#

40 Box Step overs - 35# DB

12 Sandbag over the shoulder cleans

30 Toes to bar

40 Cal Row

Accessory (optional)

10 Rounds

10 cal C2 Bike - Damper 10

10 V-Ups OR GHD sit ups

I have been really taking care of my body with proper supplementation and a good bit of extra food. Im at about 3000+ calories right now which does have me a bit heavier than I might like, but the performance is good and my energy levels are ok.

LMNT has been crucial to this whole process and I have really embraced what sodium can do for performance. I am taking it pre workout mixed with Beta Alanine and then again through the day due to the excessive sweat from these workouts, plus the sauna sessions I am doing.

I have a code if you want to get some: CLICK HERE for a free sample pack of every flavor they offer which is a $20 value

Later this week, Wodapalooza will drop their last 2 workouts which I will do before going elk hunting next week.

August 25, 2023

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Lots of changes that have me not posting here. Ill play catch up a bit.

I have decided that I am going to get more serious about making it to the CrossFit Games this year. First step was to hire a Coach. I didn’t want just any Coach, I wanted one with a Masters background that was preferably a Master himself. I wanted someone that had proven that their training worked.

A while back I had Jason Grubb on the podcast. I liked Jason right away and he has certainly proven himself. Jason is a 4x CrossFit Games Age Group Champion. He is now my coach.

On day 1 I went from working out about 1:15:00 to a much higher volume of 3:45:00. The first week was pretty brutal with the volume staying right around that amount for most of the week.

He suggested that I change my schedule from m-f taking Sat and Sun off to M,T,W take Thursday off, Fri, Sat, take Sun off. I have done this now for 2 weeks and I do feel like it has made a big difference in my recovery and progress.

The Legends Online Qualifier recently released their workouts and I have been trying to qualify. What I write beyond this is intended to help anyone that may try to qualify for an online competition like the CrossFit Games or other but it may also make me sound like a complete dumbass which is the way that I have felt all week.

The workouts were released and competitors have until Sept 10 to submit scores. You can repeat them as many times as you want but once submitted it is a blind leaderboard which means that you will not be able to see what anyone else has done. The Games is different as you can see in real time how your score is holding up and repeat the ones you see are not very good.

There are 6 workouts in this competition. I have done 6 workouts to this point but only 3 of them have counted. Yep, that’s right, only 3 have counted.

You can do them in any order you want so I chose to do the last one first. It called for

9-15-21-27

row calories

Lateral burpees over the rower.

I did this one in a decent time I thought. Upon rereading the rules, I realized that many of my reps were not going to count because on the last of each of these I only stepped one foot over the rower and began rowing. That will be a no rep so I had to do this one over.

Next I did the 23.2 workout which is

Workout 23.2:
For Time (8 min cap)
 
9 burpee box jump over
9 shoulder to overhead
12 burpee box jump over
12 shoulder to overhead
15 burpee box jump over
15 shoulder to overhead


This one I was able ot complete with the right weight and the right rules. My score wasn’t what I had hoped but at least this one counted.

Next was the 23.4 which is

For time (14 Minute Cap) 4 Rounds

75 Double Unders

40’ Double DB Front Rack Lunge

12-9-6-3 chest to bar for my age group

I completed this one successfully and felt like I got a good score. At this point I have done 3 workouts but only 2 count.

Feeling like I had overcome my mistakes I confidently did

Workout 23.5: AMRAP in 11 minutes (3:1 work to rest X 3)

• AMRAP 3 Min
10 Cleans (weight #1) 10 TTB
rest 1 Min
AMRAP 3 Min
8 Cleans (weight #2) 8 TTB
rest 1 Min
AMRAP 3 Min
6 Cleans (weight #3) 6 TTB

This one was going ok except that I had to do it at the hottest part of the day and it was 98 degrees. I was out of the sun for the most part but it was extremely hot. I made sure that the camera was in the shade. When I finished this workout with what I thought might be a decent score I returned to the camera only to find the TEMPERATURE screen on saying that the phone had overheated…in the shade. I watched the video and it cut off almost all of my last round.

Now I have done 4 workouts with only 2 valid scores.

I decided that 23.3 would be next

23.3

Workout 23.3

15 min AMRAP

30 HSPU

30 DB Snatch

15 Cal Row

I read the rules, set up the camera as instructed and made sure that the battery was charged. Since it was morning rather than afternoon it was almost 20 degrees cooler so I felt good about the overheating issue.

I did very well on the workout and got through more than 3 rounds. Doing 90 Handstand Pushups seems good for me so I was happy with the score. The video worked and I thought I had another valid score…until I realized I used the wrong weight. I used a 35 pound DB rather than a 50. I had read the standard for the Scaled division not the Rx.

So now I have done 5 workouts and only have 2 valid scores!

This morning I repeated the first one. I have learned a little I guess as I had 2 cameras rolling even though it was in the early morning and much cooler.

I did this one to standard and shaved 21 seconds off my previous time. Now I have done 6 workouts and have 3 valid scores!

I will do another one this afternoon and then 2 tomorrow to finish.

Lessons I have learned.

  1. Always have 2 cameras running

  2. Always read the rules carefully and make sure someone else reads them too to make sure you are doing it right

  3. Despite wanting to do these workouts in a one and done style, I have ALWAYS improved my score when I repeat a workout. Its not what I want to do but it does yield a better result


Hopefully this helps someone. I was so frustrated I wanted to quit but I won’t do that and Ill make it through these last 3. One of which I have not tried yet. I am not, however looking forward to another 90 handstand pushups

May 24, 2023

/

GREAT DAY! PRs all over the place

Builder with an all time gym record on 2000 Row of 6:58

I was 1 second off my PR with 7:29

Lots of other great scores

Murray went from 158 average watts on 20 min ride to 189!

The bell was ringing

STRENGTH

Squat Clean + Split Jerk

4x3+1) @ 139.75Ib

*Not TNG.

Front Squat

3x8 @ 167.5lb

Pause Front Squat

3x5 @ 130.0lb

*Pause for a full second in the bottom, with no motion.

• PERSONAL RECORDS

1RM Clean and Jerk (Full Clean)

215 (LB)

1RM Front Squat

250 (LB)

1000m Row (Easy)

Rest 1:30

400m Row @ 01:52/500m

Rest 1:00

200m Row @ 01:47/500m

Rest 1:30

2000m Row Time Trial

-

...Rest up to 5:00

500m Row (EASY)

ROW

PERSONAL RECORDS

2km Row

1km ROw

v NOTES

^

7M 285

3М 355

Metcon

For Time:

30-20-10

Burpee Pull-up

15-10-5

D-Ball or Sandbag Clean 150/100

May 23, 2023

/

Squat Clean + Split Jerk

1x(3+1) @ 133.2lb

1x(2+1) @ 144.3lb

1×(2+1) @ 155.4lb

1×(1+1) @ 164.65lb, @ 172.05lb, @ 177.6lb

3x(1+1) @ 177.6lb +

Deadlift

1x5 @ 284.75lb

1x3 @ 301.5lb

1x1 @ 318.25lb

2x1@ 335.0lb +

1 x Burnout Set @ 217.75lb

EMOM 28

1) 16/13 Cal Row

2) 1 Round of "DT" 135/95

3) 14/11 Cal Fan Bike

4) Rest

* Round of "DT"=

12 Deadlift +

9 Hang Power Clean +

6 Shoulder to Overhead

Incline Dumbbell Bench Press

4×10

Toes Up Dumbbell Romanian Deadlift

4×12

3X

1:00 Face Down Chinese Plank

0:30/0:30 Copenhagen Plank

*Rest as needed between rounds.

May 19, 2023

/

All supplements stayed the same

Diet pretty good while working in the Keys

Back in garage today

Squat Snatch

1x2 @ 148.0lb

1x1 @ 153.55lb

1x1 @ 160.95lb

1x1 @ 170.2lb

1x1 @ 177.6lb

3x1 @ 177.6lb +

Snatch Pun

3x3 @ 185.Olb

2x3 @ 194.25lb

AMRAP 4

21/18 Cal Row

21 Dual Kettlebell Deadlift 70's/53's

21 Strict Handstand Push-up

t

Rest 2:00

AMRAP 4

15/12 Ca Row

15 Dual Kettlebell Deadlift 70's/53's

15 Kipping Deficit Handstand Push-up 2"/1"

+

Rest 2:00

+

AMRAP 4

12/9 Cal Row

12 Dual Kettlebell Deadlift 70's/53's

12 Kipping Deficit Handstand Push-up 6"/4"

2 mile run for finisher

May 18, 2023

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Traveling for work this week

Florida Keys. It’s hot here and I felt the difference when I would take an LMNT pack in the day. I wish I had them when I was fishing everyday.

Long days on the water don’t allow for the type of workouts I get back home but I hit a deck of cards as an absolute minimum

Example

Spades= burpees

Clubs= push-up

Hearts= sit-up

Diamonds= squats

Jokers= 200 flutters each

I have tried to stay compliant on my diet. Supplements have stayed the same

I’ll be interested to see what the scale says tomorrow morning when I’m back on track

Lots of training coming up

Next event is the Masters Qualifier in August

May 12, 2023

/

Power Clean + Power Jerk

1x(2+1) @ 172.2Ib

1x(1+1) @ 184.8lb

1x1+1) @ 191.11b

1x(1+1) @ 197.4lb

1×(1+1) @ 203.7lb

3×(1+1) @ 203.7lb +

Split Jerk

1x3 @ 196.0lb

1x2 @ 208.25lb

1x1@ 220.5lb

1x1 @ 227.85lb

1x1@ 232.75lb

3x1@240.16 +

10 Rounds:

10/8 Cal Fan Bike

1 Round of "Macho Man'* 205/145 (or 67% of limiting movement's 1RM)

For Time.

*1 Round of "Macho Man" =

3 Power Clean +

3 Front Squat +

3 Power Jerk

I did this at 95 lbs. builder at 155!

Glute Ham Raise

4x8-10

*If needed, do a slow, controlled eccentric, and then use assistance to come back up.

4x

15 Reverse Hyper Extension

10 Sandbag Good Morning

  • Rest as needed between each round.

  • *Hold the sandbag at chest height.

Todays Mobility Flow:

1. Kneeling Hamstring Hold | 60 Seconds | 2 × Increase

2. Inch Worms | 20 Seconds (10 Reps each leg)

3. Wall Ankle Stretch | 90 Seconds | 3 x Increase

4. Squat Bounces | 30 Seconds

May 9, 3033

/

Squat Clean + Front Squat + Split Jerk

4x(1+2+1) @ 138.75lb - 151.7Ib

+

Squat Clean + Split Jerk

4×(1+1) @ 155.41b - 173.9lb

Sumo Deadlift

3x6 @ 167.5lb

Deadlift

6x1 @ 268.01b

EMOM 40

1) 15/12 Cal Fan Bike

2) 3/3 Heavy Alternating Dumbbell Snatch 100/70

3) 15/12 Cal Row

4) 5-6 Ring Muscle-up

*Choose a weight on the dumbbell that you can get through six reps in less than thirty seconds. These do not need to be touch

and go. Choose a rep number on the muscle-ups that can be completed unbroken; this should be about 1/3 of your best max

unbroken set. You can scale to 10-15 chest-to-bar or pull-ups if

you do not have muscle-ups.

50 on dumbbell

3 muscle ups

Todays Mobility Flow:

1. Flamingo Stretch | 60 Seconds

2. Box Hip Hold | 90 Seconds | 3 x Increase

3. Pelvic Tilt | 15 Reps

4. Rack Slides | 3 Reps

Breakfast 7:30 30/30/15

Water

Coffee

Sauna - 40 min

May 10, 2023

/

Charity workout today for the Ronald McDonald House

6000lbs/6000 m

As a 2 man team complete

6000 lbs of each

  1. Push press

  2. Deadlift

  3. Hang clean

  4. Front squat

  5. 2000 m ski

  6. 2000 m row

  7. 2000 m bike

For time. Teams strategize on the fastest way to get through all this work. Loads are subject to team strategy

Example

45 lbs + 133 reps = 6000 lbs

275 lbs+ 22 reps = 6000 lbs

Turner and I finished 3rd at 20:00 even. Trevor and Mathew take the belt with Builder and Josh in 2nd.

May 8, 2023

/

Rain this morning so I called an audible to the Mat Fraser HWPO 40 min EMOM that was scheduled. We will save that for tomorrow

Today

Bench press

5,5,3,3,1,1,1 - got my heaviest bench since high school

Skull crusher

5,5,5,5,5

Deck of cards

Spades =burpees

Clubs = push-ups

Hearts = v ups

Diamonds = ATG split squats

Joker 1= 20 cal bike

Joker 2 = 20 cal ski

There were 10 jokers! Alternate machines each time

May2, 2023

/

Wake 4:34

Sleep quality- good woke up 2x

9:30-434

Took Apigen, Theanine, Magnesium, inositol, zinc, glycine before bed

183 lbs

Pre- beta alanine, caffeine, LMNT

10g carbs apple juice, 10 G protein

Water

Power Clean + Power Jerk

2x12+2\ @ 172.2Ib

5x(1+1) @ 182.7lb - 195.3lb

t

Touch and Go Power Clean & Jerk

1x6 @ 136.5lb

For Time:

100 Strict Press @ 67.5lb

For Time:

120/100 Cal Fan Bike

80 Wall Ball 20/14

15 Rope Climb 15'

†

Rest 5:00

+

For Time:

5 Rope Climb 15'

40 Wall Ball 20/14

60/50 Cal Fan Bike

32:55 total time

Barbell Good Morning

4×10

Weighted GHD Back Extension

4x10

Post workout stretching mobility

Coffee

Shake -30 g p, 1 cup oats 60 g c, 15 f pecans

Sauna 1 hr

Water

By now finished 3/4 gallon

May 1, 2023

/

EMOM 8

6 Back Squat @ 188.5lb

Front Squat

3×5 @ 162.5lb

Bench Press

3x1 @ 190.65lb

3x(4-6) @ 180.4lb

2 Rounds:

700m Row @ 02:00/500m

Rest 1:00

350m Row @ 01:51/500m to 01:47/500m

Rest 0:45

350m Row @ 01:51/500m to 01:47/500m

Rest 0:45

200m Row @ Sprint

*Rest 2:00 between rounds.

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

4х

15/15 Russian Twist

15 V-up

10/10 Bicycle Kick Crunch

*Rest as needed between rounds.

April 28,2023

/

Bedtime supplements

50 mg Apigen

400 mg Theanine

Glycine, Inositol, magnesium

Fell asleep no problem

Bedtime 8:45

Woke 10:50

Woke 3:30

Fell back asleep easily but annoying to wake up 2x

Wake up: 4:34 am

Pee, weigh - 183 lbs

Pre workout- 200 mg caffeine, 3000 mg Beta Alanine, 1000 mg sodium, 200 mg potassium, 60 mg Magnesium (1 LMNT pack)

Then

10g carbs, 10 gr protein

Water

4:50 - stretch - Hippensteel Program - lower body, shoulders

5:25 - warm up Burgener warmup

Light weight warmup

Then hit the workout

Low Hang Squat Clean + Split Jerk

3x2+2\ @111.Olb - 120.25lb

Squat Clean + Split Jerk

3x(2+1) @ 138.75lb, @ 148.0lb, @ 151.7Ib

3x(1+1) @ 166.5lb

Deadlift

5×2 @ 308.2lb - 311.55lb

EMOM 40

1) 15/12 Cal Row

2) 15 Toes To Bar

3) 14/11 Cal Ski Erg

4) 60 Double Under

Todays Mobility Flow: x 3

1. Windscreen Wipers | 10 Seconds | 2 x Increase

2. Windscreen Wiper Hold | 20 Reps

3. Seated Hip Rotations | 60 Seconds

4. Barbell Adductor Stretch | 90 Seconds | 3 x Increase

Finish 7:35

Make coffee,

shake (30 G protein powder, 60 carbs, 15 fat) 1.5 scoops protein, .7 oz pecans)

Sauna- 8-9

shower- work

10 mid morning snack-

April 27,2023

/

Front Squat

5x4 @ 175.Olb

Power Snatch

1x3 @ 116.25lb

1x2 @ 124.Olb

1x1 @ 131.75Ib

3x1 @ 131.75lb - 139.5lb

-

Touch and Go Power Snatch

3x3 @ 93.Olb

"CrossFit Open Workout 14.5"

21-18-15-12-9-6-3

Thruster 95/65

Bar Facing Burpee

For Time.

Band Assisted Strict Chest To Bar Pull-up

7x10

*Pause briefly as your chest touches the bar. Alternate between

pronated and supinated grip.

Filly Press

4×8/8

4X

10 EZ Bar Bicep Curl

15 Cable Trice Pushdown

*No rest between movements, rest as needed between rounds.