Monday, 12.29.14

Last day to order the “Sparkle” pullovers! Let me know by Monday 10am if you would like to order-cost will be around $31.

Last week of 2014…let’s go out with a BANG and make stuff happen!! It’s totally your CHOICE!

How are those push-ups coming?? 3 more days!



Strength: Back Squat: 6×4 @ 85%

(If you have not maxed out yet for the squat cycle, You may do so Monday!)

4 Rounds
3 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press) – 95/65
15 Russian Twists 53/35
10 Russian KB 53/35

Bonus Work: 3×4 Pullup Negatives(3-5 seconds), 3×15 Straight leg situps, 3x40sec plank holds

I highly recommend that you start doing the Bonus Work as I have put in pullup progression work in there on MWF; let’s see some of you get your first pullup in the next few weeks! 🙂

Happy Monday!

Work Hard, Eat Clean, Be Blessed!



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