Gym-medium
Shoulder Press 5-5-5-5-5

Shoulder Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

All bars come from the floor.

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Push Press 3-3-3-3-3

Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

All bars come from the floor.

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Jerk 1-1-1-1-1

Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

All bars come from the floor.

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Nothing assigned for July 7, 2015

Every 5 mins for 30 mins: Double Unders, Power Snatch (Touch & Go)s and Chest-to-bar Pull-ups

Every 5 mins for 30 mins do: 35 Double Unders 10 Power Snatch (Touch & Go)s, 115/73 lbs 10 Chest-to-bar Pull-ups

By TNG, we mean “Touch and Go”. This is a set of power snatches at a weight you can do completely unbroken for at least the first 2-3 rounds. The purpose of this workout is to improve your conditioning. If you are breaking up your sets, then the weight is too heavy for you. The hardest part of this workout should be the chest to bar pull ups or perhaps the intensity needed to complete each round as fast as possible.

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Nothing assigned for July 7, 2015

Lifting: Behind The Neck Jerks and Jerks

Behind The Neck Jerk 1-1-1-1, using heaviest weight per set Jerk 1-1-1-1, using heaviest weight per set

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Jerk (5 Second Pause In Receiving Position) : 1-1-1-1-1-1-1

Jerk (5 Second Pause In Receiving Position) 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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