Monthly Archives for October 2013

10/2/13 – Thursday – OHP

OHP 2 x 10 x 95 2 x 8 x 115 2 x 6 x 135 5 x 1 x 155 Swiss Bar Pull-ups 5 x 10 KTP x 50 KBC x 50 ABS

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10/2/13 RE Bench

bench 4 x 6 x 100 split squats 4 x 8 with 2 chains pull-ups 8 x 1 reverse hypers 8 x 15 Rev. Prowler drag 5 laps HLR 50

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New Bands Have Arrived!

We now feature a full array of EliteFTS brand Onyx resistance bands. These are their top of the line, professionally calibrated resistance bands. Below is a chart of band tension provided by each band for our Rogue deadlift platform. Top values are approximate as it is relative to the height you pull the bar but [...]

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10/1/13 – Tuesday – Benching

In honor of our government shutdown, we trained to NoFX today. A couple of the older albums were sampled as well as Wolves in Wolves Clothing and War on Errorism. Close Grip Bench Press 1 bajilion x bar 20 x 135 5 x 225 3 x 275 10 x 3 x 315 Close Grip 2 [...]

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10/1/13 – Tuesday – SQUAT

Jump Rope/Asst. Depth Squat 5 x 10/100 SSB Box Squat 16″ 10 x 3 x 145 CB Good Morning 5 x 10 x 185 AB Wheel Rollout x 50

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Tuesday – 10/1/2013 – MEL

Box Squat 16″ (full stop on box) 3 x 135, 185, 225, 255, 5 x 3 x 275 RDL 4 x 8 x 275 a. GHR 5 x 10 slowly b. Ab Wheel 5 x 10  

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