9/17 - Speed Bench

1) T-Bar w/dbl mini bands - 9x3 w/205

2) Football Bar Push-press - 3x5 

3) Bent over kettlebell side raises - 3x12 

4) Dips - 3x12 

5) Rear delts on machine - 3x10 

Posted by Administrator on Wed, 21 Sep 2011

Group 2 - Louie, Shack and Scott

Exercise: Box Squat w/ Straight bar + green bands

After squatting we deadlifted from pin 4 with 60lb sandbag around shoulders. This really forces you to keep the midback tight and head up while pulling. 

For accessories we all split up working on individual weak points. Some of the exercises done were: 

Reverse Hypers
Squat/pull throughs on belt machine
Wheel barrow shrugs
Pendlay Rows
Reverse Crunch w/band around feet

Posted by Administrator on Mon, 19 Sep 2011

Group 1 - Rich, Jake, AJ and Rich

Exercise: Box Squat w/ Giant Cambered Bar + 3 chains per side 

Today was the last week of a 3 week wave with this set up so everyone worked up doing doubles and then dropped to finish off with several heavy singles. Rick & Luke hit 6 plates per side, Jake hit 7, AJ hit 8.

Posted by Administrator on Mon, 19 Sep 2011