Max Effort Lower Body
Main Event: Special Bar Box Squat: Max 3 80% x AMAP x 3 Accessories: Power Cleans: 5 x 5 @ 70% 100 Bandy Leg Curls
Max Effort Monday
Main Event: Pin Press: Max 3 80% Pause Bench x AMAP x 3 (3 sec pause) Accessories: Weighted Pull Ups x 3 100 Dips in... Read More
fast friday
Main Event: wk6 full range bench press, comp grip 60% x 3 x 10 Accessories: lats: 200 Seated Bandy Rows tris: 100 Rolling Triceps Press... Read More
Dynamic Effort Lower
Main Event: Straight Bar Free Squats: 80% x 1 x 10 Accessories: Conventional Speed Pulls: 1 x 10 @ 60% 100 Bandy Good Mornings Barbell... Read More
Max Effort Lower Body
Main Event: Sumo Stance Max 1 80 % x AMAP x 3 Accessories: Kettle Bell Rows x 75 Each Arm Bandy Goodmorning x 100
Max Effort Monday
Main Event: Sling Shot Bench Press: Max 3 80% to a 2 Board x AMAP x 3 Accessories: Bandy Face Pulls x 200 JM Press... Read More
Chesty McChesterton (AKA Fastly upper)
Main Event: Bench Press to a Manpon: 60% x 3 x 7, 70% x3x3 Accessories: Weighted Pull Ups: 10x 4 Standing Triceps Extensions 10 x... Read More
Speedy Lower
Main Event: Straight Bar Free Squats: 70% x 1 x5, 80% x 1 x 5 Accessories: Conventional Speed Pulls: 1 x 10 @ 60% 100... Read More
Max Effort Lower
Main Event: Suspended Special Bar Good Mornings: Heavy Triple, bar should be about 2″ above belly button Accessories: 80% x AMAP 20 x 5 Reverse... Read More
Max Effort Upper
Main Event: Close Grip 2 Board Press: 3 heavy sets of 5, no misses or puppies will lose their tails Accessories: Sled loaded Face Pulls... Read More