Its much more productive if you use a weight you can handle, perform the movement perfectly, perform full range of motion,
Perform the movement slowly and methodically than it is to use a weight that is way too heavy, perform half range of motion and blaze through the movement without any consideration to form.
Yes, the object is to keep moving but that doesn’t mean do it haphazardly.

Workout:
Row 1000
40 Bench Press @115/65
10 RDL @75/35
25 GHD Sit ups

Row 750
30 Bench Press
20 RDL
25 GHD

Row 500
20 Bench Press
30 RDL
25 GHD

Row 250
10 Bench Press
40 RDL
25 GHD

I know the new coach I hired has been a bit hectic mostly at night.  I apologize, Steve came to me looking for a place to train his clients after he lost his space in the Hub.
I didn’t think it would be as much of a mess as it was tonight.
I will tell him he can’t stay so don’t worry we’ll be going back to normal.
I didn’t mean to get everyone pissed off for any reason,  That was not my intention.

Skill:

Complete 1 Complex every minute for 7 minutes
1 Snatch Grip Deadlift
1 Hang Snatch pull
1 Hang Power Snatch

Workout:

15 Min Amrap
5     Pull ups
10   KB Snatch @55/35
15   Wall Ball  @20/14  (use a wall ball that doesn’t crush you on the way down)

Skill:

Back Squat
7 x 3
60 seconds rest

Workout:

10-9-8-7-6-5-4-3-2-1
Thruster @105/75 (choose a weight that will allow you to keep moving through all 55 reps without stopping )
Burpee
Box Jumps 24/20  (if you can do jumps without stopping, popping up and down do them.  Even if the box is lower )

The list for the sweatshirts is up on the desk, if you would like one please write your name, number, size, zip or hoodie and color.  If you don’t write all that info down I’m gonna have trouble knowing what you want.  The logo on the back of the sweatshirt is the Skull

Jenn C. is running in an event this weekend, it is a charity event to raise money for a non for profit private school that teaches children whom are undergoing chemo therapy.
A very good cause.
So if you would like to help Jenn reach her goal to help these kids with cancer go to school here is the info to give a little.

To my Family and Friends,

Today is Day 5 of the Lunge / Push up Challenge.  I know after those F’n Wall Balls it’s hard to get through the Lunges, even only 25 of them.  At least for me anyway.
Try and keep up with the challenge, remember what your legs and Ass are gonna look like after day 100!

So, the weather is starting to change and were gonna be wearing some warm clothes soon.
The original sweatshirts we got years ago are the best fucking sweatshirts ever!
So, being that they are not on the site to order I’ll be placing an order by the end of the month.
The sweatshirts on the website are not nearly as thick as the ones I am ordering.
I’ll have the ones we are ordering on most of the time so you can check them out.
If you want one let me know, text me or write it down on the sheet at the gym I’ll be making a list and placing the order by November 1st.

Skill:
Kipping pull ups /  Muscle Ups / Handstand Push ups
Pick one or another that you are trying to work on and lets work the shit out of it till you get it.
You know I don’t give up until you get the movement so this will take as long as we need!

Workout:

100 Double Unders
10 HandStand Push Ups
50 Good Mornings @45/15
50 Dumbbell Hang Clean and Push Press @50/30
50 GHD sit ups
50 Dumbbell Hang Clean and Push Press/  (CAN BE SUB FOR A BAR)
50 Good Mornings
10 Handstand Push Ups
100 Double Unders

Workout:

20 Reps Deadlift @275/165
Run 400
20 Reps Bench Press @155/105
Run 400
20 Reps Power Snatch  @135/95
Run 400
20 Reps Burpee
Run 400
20 Reps Chest to Bar Pull ups
Run 400
20 Box jumps @24/20
Run 400
20 Reps Overhead Squat @135/95

Workout:

Perform 150 Wall Balls @20/14
At the top of each minute drop and do 4 Burpees
Try and complete the 150 wall balls as quickly as possible, start with the Burpees from the top.

After the 150 Wall Balls is complete you have exactly 7 Minutes to find your max Clean.
Can be a power clean or a squat clean, whichever you can do.
You should be able to get much more weight with your squat clean but that doesn’t apply to everyone.

Once you are done with the wall balls be sure to look at the clock and time yourself for the cleans

Lunge Challenge Day 3

Besides The Lunge challenge that started Yesterday October 1st, which was 25 Total Lunges and will continue until the 25th of October and will then become 50 Lunges from the 26th moving forward for 25 days.
Remember, Do the Lunge correctly.
Try and make a 90 degree angle with both knees as one kisses the ground and the other keeping your shin vertical to the ground.
This will get your legs and Ass like a Fucking Rock!!!!  Now Rock That shit!!!

I have another Challenge for some of you, unfortunately for some of you this challenge will be super duper Difficult!
Not because it’s a physically difficult challenge but a mental challenge.
Here it is:
I challenge all of you to perform each workout with the patience of a NUN and the Tenacity of a Lion.
Choose a weight you can handle, let me describe Handle (Handle is being able to perform a movement perfectly with precision, no bouncing or ballistic movements and with full range of motion)
After choosing a weight you CAN handle then force yourself to stay tight throughout each and every rep if you can’t stay tight you rest.  This will mean that in order for you to stay tight you may have to lower the weight, which is good!!!  If you’re reading this right now I’m probably crying with Joy !

So basically I would like to see you perform the workouts as quick and as heavy as you can with perfect form and full range of motion, if this means lowering the weight then be so.  I should see the movements much slower than previously done.
Just try it, each workout should be done without stopping for a long rest and being able to do with perfect form and perfect state of tightness.  Make sure you can stay tight with every rep, EVERY REP!

Skill:

Overhead Squat
10 x 3
3 Reps every 60 seconds

Workout:

15   Min Amrap
15   Cal Row
10   Double Kettlebell Push Jerk  (A weight you can handle to get 10 straight)
5     Bar Muscle Ups

Now that almost all the 10 lbs plates are destroyed lets talk a little physics.  Some of you may have slept through that class
If you drop a heavy piece of steel on a thin piece of rubber its most likely going to crush that piece of rubber or at the very least derange the actual shape of the rubber object.
In this case the rubber object happens to have a small cylinder inside it so it can fit on the bars, also in this case the heavy steel bars that came crashing down on the rubber object have totally forced the cylinder into another dimension causing the rubber object to be left all alone with no cylinder.
This isn’t good for the plates to be without a cylinder.  So lets’ try to take this little physics lesson and carry it into life situations and maybe we can decrease the amount of accidents we have… regarding the plates and in our daily lives.
I can’t imagine what would happen in other aspects of life without the knowledge of simple physics problems.

Skill:

Bench Press
6 x 8

Every 90 seconds

Workout:

21-15-9
Deadlift @185/115
Toes 2 Bar
Wall Ball  20/14
KB Snatch Each arm 55/35

Alright, we’re starting something that I know all of the women will be sooooo Happy!
Starting On Sunday October 1st We’ll be starting a new challenge!
The Place:  Wherever You want
The Time:  Whenever You want
The Person:  YOU!

The Challenge:
25    Lunges for 25 Days
50    Lunges for 25 Days
75    Lunges for 25 Days
100  Lunges for 25 Days

This Challenge will assure all of you women an Ass like a Boulder and Legs like Steel, Fuck Buns of Steel!
We gonna have Buns of Lusciousness!!!

All the Lunges must be Full Lunges with your back knee hitting the ground (You can put something down to absorb the blow from your knee, which I recommend)
Make sure you keep your front shin vertical and a 90 degree angle between your front knee.

Skill:

Clean and Jerk  @185/115
Complete 30 Reps Total
Do not try and kill yourself take your time and reset between reps, don’t just pull the bar off the ground with no consideration for your spine, take a deep breath in and tighten up before each rep

Workout:

Row 500 x 4
Rest 3 Minutes
Sprint the 500 meters as fast as you can while maintaining good form.
Try and keep all four pieces around the same time, don’t blow yourself out of the water the first one and then can’t do anything else.
Keep your core tight for all pieces and use your legs to drive hard through the row