Deadlifting
Conventional Pulls w/weight on 2″ mat 135 +dbl mini’s 2×1 225 +dbl mini’s 2×1 315 +dbl mini’s 2×1 405 +dbl mini’s 8×1 Continued to tweak my form taking my feet wider and starting with my knees...
View ArticleMax Effort Floor Press
Totally sucked it up today but everyone else did good Floor Press Travis smashed a pr 530 Jake hit a pr 505 Luke crushed 475 I got stappled with 525 twice Shack and Tony B did pin presses and went up...
View ArticleMax Effort Ultra Wide Sumo Deadlift
Ultra Wide Sumo Deadlift w/ plates on 2″ mat 255 1×3 345 1×3 435 1×3 525 1×1 575 1×1 615 1×1 665 1×1 705 1×1 Plyo Swing Leg Press – 3×20 1 arm pulldowns – 3×10 ea Seated Calf Raise – 3×10 Chest...
View ArticleFoam Press
Most guys are deloading for the meet next weekend so Luke, Rich and I hit some foam board press with t-bar. Rick worked up to 345 then did a few down sets for reps. Luke did 365 for 3 I worked up to...
View ArticleDynamic Effort Buffalo Bar Box Squats
Louie, Tony, Shack and Jake all deloaded in preparation for next Sunday. This left Matt Smith, Rich, Luke and I to squat. We decided to do some Buffalo bar box squats. Tony Bolognone Bar + green...
View ArticleME Lower + ME Upper
Monday’s ME Lower Matt Smith, Luke, Rich and I are the only ones not lifting this weekend so while everyone else sat around looking fat we lifted some weights. Matt did his own thing and hit...
View ArticleDynamic Effort Buffalo Bar Box Squats Week 2
Rick and Matt were having low back issues so that left just Luke and I squatting. Bar + green bands 1×2 150 + green bands 1×2 240 + green bands 1×2 330 + green bands 1×2 420 + green bands 1×2 510 +...
View ArticleME Lower + Some Meet Results
Lots of guys lifted this weekend and I’ll post videos as they surface. Here is a quick run down from what I can remember Bull – 825 Squat 500 Bench 700 deadlift: 2025@275 Daivd Hoff – 1060 Squat 900...
View ArticleOld School Speed Squats
Crossfit Journal came out to shoot some video for a article Louie wrote so we did some old school speed squatting, meaning 8+ sets and very little rest (~1min) Group 1 – Laura Phelps, Tony Ramos,...
View ArticleDynamic Benching
T Bar + chains 135 2×5 185 2×5 225 2×5 245 1×5 Steep Incline Press – 3×8-15 1 arm Kettlebell Snatch – 3×10 ea Seated Side Raise – 3×10 1 arm rear delt machine – 3×10 ea Seated Low Rope Rows – 6×10...
View ArticleLower Deload
SSB High GM’s – 4×10 Wide Grip Pullups – 2×10 Chin ups – 2×10 Neutral Grip Pullups – 2×10 Adductors/Abductors – 3×10 ea Standing side abs – 100 reps ea
View ArticleME Upper – Reverse Blue Band Bench
Reverse Band Bench – worked up to pr 610 Shack hit 635 Travis hit 655 Chain suspended lock outs – 245 x5 335 x5 425 x5 515 x3 565 x2 Dumbbell Bench – 100×10 155×14 155×8 Halbert Raises – 4×10...
View ArticleDynamic Lower Squats
Group 1 – Buffalo Bar Box Squats (Luke, Matt Smith, and I) 150 + 4 chains 1×2 240 + 4 chains 1×2 330 + 4 chains 1×2 420 + 4 chains 1×2 510 + 4 chains 6×2 Started on 15inch box for 3 sets then dropped...
View ArticleDynamic Bench w/Football bar
Football bar + dbl mini’s – 5×5 1 Arm seated shoulder press – 4×10 ea Rear Delts – 3×10 Hammer Curls – 3×10 Backed off accessories a little today as body is feeling beat down. Experimenting with 5×5...
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