10 x 1o
7 Hang Power Cleans @135/95
10 Back Squats @225/135
Here’s Adam, you might see me training him during class time.
He’s been training with me for about 8 months. Recently over the last two months (because he did his body fat testing when the truck was here) he decided to get super strict with his eating.
What he do? He cut out processed sugar, the only sugar he had was fruit.
And look what happened.
Adam went from 16% Body Fat down to 12% Body Fat in 2 months!
Like I said he cut out all processed sugar, and he’s like 50 years old! It ain’t easy to lose 4% BF when your 50.
Now he looks like he’s 30 (and I look like I’m 100, but this has nothing to do with it).
I”m telling you, it really works. Stop eating sugar, all processed sugar just get rid of it.
And It’s easy, eat what you want, just don’t eat sugar. It’s that easy.
Run 1 Mile
Run 1 Mile
Remember guys we made a pact, one month of eating well and working on your weaknesses.
Now as I saw today most of you are absolutely so talented at every movement that you don’t need any practice at all, just a discussion on what went on over the weekend.
That’s cool cause that means we have a gym full of amazing athletes able to perform every movement as if it was child’s play, that’s awesome!
I’ve done an amazing job!! Kudos to me.
Seriously, use your 15 minutes to work on what you suck at. Don’t stand around and bullshit.
You have more than a month to get good at something that you aren’t that good at.
Use your time wisely.
Work on anything, Double unders, pull ups, muscle ups, handstand push ups, mobility, squat technique, anything, anything at all.
Just don’t stand around and talk.
Jerk (split or push)
42 Cal Row
42 GHD Sit up With Med Ball
21 Front Rack Lunge @95/55
30 Cal Row
30 GHD Sit up With Med Ball
15 Front Rack Lunge
18 Cal Row
18 GHD Sit up With Med Ball
9 Front Rack Lunge
*****The GHD Sit ups with Med Ball are difficult, if you haven’t ever done GHD Sit ups before I suggest not doing them with a med ball and only doing them if you are actually strong enough to do them correctly otherwise your just asking to get hurt.
Do med ball sit ups with an ab mat, you’ll be much happier.*****