Monday, March 11th, 2013

Clean Moderate + Clean Battery + Row or Airdyne Session A.  Power Clean @ 70% Cluster, 1.1.1 x 3 sets, rest 2-3 minutes. B.  Hang Squat Clean on the minute, every minute x 10 minutes x 1 rep. Go Heavy on these and make these challenging. C...

Read more

Monday, March 11th, 2013

Press Intense + Upper Body Press/Core + Airdyne MAP A. Close Grip Bench Press @ 21×1, 6-8 reps x 3 sets, rest 2 minutes. This will be slightly different from last week because of the one second pause on the chest. B1. DB Tate Press @...

Read more

Week 3 of Pull-Up Program

Week 3 of Training: Day 1: A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets B2. Plank Holds on Elbows or...

Read more