*****THIS WEEKS SCHEDULE*****
MONDAY
TUESDAY
WEDNESDAY
REGULAR HOURS

THURSDAY, NOVEMBER 24TH THANKSGIVING
CLASSES WILL BE AT
8AM AND 9AM
THE GYM WILL BE CLOSING AT 10:30AM

FRIDAY, NOVEMBER 25TH
CLASSES WILL BE AT 8AM AND 9AM
THE GYM WILL BE CLOSING AT 10:30AM
SATURDAY AND SUNDAY THE GYM WILL BE CLOSED DUE TO WORK THAT NEEDS TO BE DONE IN THE GYM

WE WILL REOPEN MONDAY THE 28TH OF NOVEMBER

We’ll use the last three days before the Holiday to finish our 1 Rep Maxes and then next week start another program

Skill:

Hollow Rock
V Ups
Crunches
Planks
30/30 3 min ea.

Skill:

Power Clean
Find 1 Rep Max

Workout:

Row 500
Deadlift @50% Max 21 Reps
3 Muscle Up

Row 500
Deadlift @50% Max 15 Reps
6 Muscle Up

Row 500
Deadlift @50% Max 9 Reps
9 Muscle Up

The Christmas Party is on December 9th At Cafe Testarossa!
Keep the date open!

Skill:
Bench Press
Find 1 Rep Max

Workout:
4 Rounds

Back Squat 12 Reps @40% Max weight
Run 400
Lunges 20 Reps with Double Kettlebell’s  (10 ea leg)
Evil Wheel 20 Reps

Skill:
Turkish Get up
1 Rep Max

Skill:
Strict Pull up (weighted)
1 Rep Max

Workout:
10-9-8-7-6-5-4-3-2-1
Push Press  @165/115
Burpee

There seems to be a constant issue with most people and Oly Lifts:
Full Extension!!!!  Everyone seems to forget to come to Full Extension, meanwhile that is the only move that gets the weight up up up and away!   Your arms pull you down under the bar, they don’t pull the bar up ironically that is what the extension is for.  So if you look at it, most of you pull with your arms to get the bar up instead of using your Triple Extension and then have nothing left to pull yourselves down under the bar.

Try working on these two moves and your Oly Lifts will improve.
Work on Your Extension from a hang position continuously extending and reseting over and over with your arms taught and shoulder blades back.

Skill:
Hollow Rock
V UPs
Crunches
Planks
30/30 3 Set ea

Skill:
Shoulder Press
8 Reps: 1 Min Rest / 5 Reps: 1 Min Rest / 3 Reps: 1 Min Rest / 1 Rep: 2 min Rest / 1 Rep: 2 Min Rest / 1 Rep

Workout:
50 Reps Box Jumps @24/20
40 Cal Rower
30 Hang Power Clean @135/95
20 Hang Power Snatch (same weight as HPC)
10 HSPU
20 Hang Power Snatch
30 HPC
40 Cal Rower
50 Box Jumps

Tonight is the Grand Opening party of My Buddy John Onrush’s Golf Academy.  He invited all of us to the party, it’s from 6-10pm.  A shit load of food and booze, he’s giving away prizes also if anyone is interested.   let me know if you would like to go and check it out.  Especially those of you into golf, his facility for golf is great.
Skill:
Stiff Leg Deadlift
3 x 15
For Those Flexible Ones Stand on a 45 lb Plate when you do them

Skill:
Squat Clean
Find 1 Rep Max
Take 1 min Rest between singles until you reach your old max then start taking 2 min rest
use 3 singles to find you max, not 10

Workout:
21-15-9
Cal Bike
Burpee
Toes To Bar/ Knees to Elbows/ GHD Sit ups/ or Ab Mat (Ab Mat Rep Scheme 42-30-18)

Here’s Steph again, she is down to 14% BF!   She used to be like 25!

She got like this from eating… eating a lot of Food!!

I keep telling you guys you’re not going to lose fat if you don’t eat enough food and for most of you what you think is enough is far away from even the minimum amount of food you need to eat.
If you just eat your BMR you’re not going to lose fat.  If you just eat 2 or 3 meals a day you’re not going to lose fat,
If you train everyday and starve yourself you’re not going to lose fat!

The only way you are going to lose fat is if you eat enough food to make your body feel like you’re going to keep eating throughout the day.  Once your body feels like your going to starve it your body will retard fat burning.  Bam!  No Fat Loss!
You need to listen to me or else you’re never going to look how you want to.
You’re going to be chasing a certain type of body and never reach it.

You need to eat and eat a lot!

I don’t know what to do to get you guys to understand what I’m saying.
Other than “STOP STARVING YOURSELF”!!!
You need to eat every  2 and half hours, Every meal needs to be protein, fat and veggies.
Eat until you go to bed.  Don’t stop eating at 6pm cause you’re going to get fat if you eat close to bedtime!

Stop the madness and start listening to me!!!

Skill:
Hollow Rocks
V Ups
Crunches
Plank
30/30 3 sets ea

Skill:
Front Squat
Find 1 Rep Max
8 reps: 1 Min Rest / 5 reps: 1 Min Rest / 3 reps: 1 Min Rest / 1 rep: 2 min rest / 1 rep: 2 min rest / Final Rep

Workout:
Amrap in 3 Min
Row 500/400
Wall Ball  20/14
3 min Rest
4 Rounds

This Sunday the 13th is the Grand Opening/ Charity Party, we’ll be starting somewhere around 10am.
I got food from Testarossa.
We are going with the patriotic theme do the Veterans day and the Election year!
So wear Red White and Blue to celebrate!   Bring anyone you want,  Except  Crappy people I hate Crappy people.
Get your friends and family to come.
Post this shit on Social media, I mean I know I’m the king of Social Media but I can use a little help.

If you haven’t signed up for the Fat Truck yet there are still spot open, so get in the truck and know your Fat Percentage it’s worth it.  Every time he comes theres always someone who says “Damn I shoulda done it”

Here’s the new Logo, yes we changed it for good this time:

It’s the one on the right, I couldn’t get the other one off the screen.

Skill:
Amrap Double Unders in 5 minutes

Skill:
Power Snatch
Find your 1 Rep Max

Workout:
“Helen”
3 Rounds
Run 400
21 Swings @55/35 (Overhead)
12 Pull ups

The Night hours on Friday the 11th have changed..  Well just one class, there will be no 6:30 pm class.
Normally the classes go till 7:30 pm on Friday nights.  So this Friday the last class will start at 5:30 and go till 6:30pm.

Sorry for any inconvenience.

Skill:
Shoulder Press
1 Rep MAX

Skill:
Overhead Squat
1 Rep MAX

Workout:
12 Min Amrap
5   Power Clean @165/115
10 Toes to Bar
15  Push Ups

He’s Back, Shirtless!!!!!!!!
Kusinetz!!!!!   Turn off the Heat and Crack the Windows the human Polar Bear is back in town!!!
After a short Sabbatical he decided to make his return:

And Already it was too hot for him this morning at 43 Degrees.

“Frenchy” after completing the 20th round of the Burpee Ladder:

21o Bupee
Incredible!!!!!!

Skill:  30/30 3 minute ea. exercise
Hollow Rock
V UP
Crunch
Planks (15 Sec. regular plank, 15 seconds PULLING!)

Workout

“TOMMY V”

First posted March 12, 2008
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

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