March 22 I just do 10 every time – Slide

“I just do 10 every time”

pick a weight that will give you trouble for 7 in SP

max shoulder press, then push press till you get to 10

(you should get 0 rounds before PP on first round)

Do sets till you can’t get 1 SP


decrease weight


(3 rounds total is what we will shoot for)


Feb 21 Chesty pyramids

bench press: 9,7,5,3,1,3,5,7,9 (descending – ascending pyramid) 90sec rest

This means 3 max to a bench and know your numbers.

core: you can do this before or after depending on bench availability

50 GHD

50 floorwipers

50 hollow rock

3 sets Max parallette push up

compare Aug 15, 2017