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The New Rage

Tuesday: Squats 135X10X2 185X8 225X5X2 Crossfit routine 4 rounds Erg SDHP w/ KB KB Sings Box Jumps Thursday Pulldowns: 140X10, 160X8, 180X8, 200X6, 220X5, 240X5 Reverse grip pulldown: 160X8, …

Bench in High Gear

Tuesday: Squats Crossfit: Combination of KB swings, pushups, pullups and the ERG Thursday: Pulldowns: 140X10, 160X8, 180X8, 200X6, 220X5 Reverse Close Grip Pulldown: 160X6,180X5, 200X5 Hammer Strength Seated Row: …

The Rage Has Entered

Weights getting a bit heavier and the reps lower. Tuesday: Cross fit routine with a focus on legs, back and shoulder Thursday: Pulldowns 160X8, 180X6, 200X5, 220X5 Close Grip …

De-Load Week

Tuesday Crossfit 4 Rounds 8 Thrusters 12 Burpee Box Jumps 16 KB Swings Thursday Back, biceps Pulldowns: 140X10, 160X8, 180X6, 200X5, 220X5 Reverse-grip Pulldown: 160X8, 180X6, 200X5 Hammer Strength …

Raw Bench Volume

Raw Flat Bench: barX10, 135X10X2, 185X8, 225X6, 275X3, 315X3X10 w/ orange mini-band: 365X3 Since the concentration here is volume, it took quite some time to compete this. For the …

Back…bicep..rear delt

Working the stabilizer muscles to assist the bench Pulldowns: 140X10, 160X8, 180X5, 200X5X2 Reverse-grip pulldown: 160X5, 180X5, 200X5 DB Row: 80X8, 90X5, 100X5 Seated Cable Row: 160X8, 180X5, 200X5 …

Circuit/Core Training

Tuesday workouts are intended for legs but it’s also a mix of circuit training and core training somewhat similar to what those in cross-fit would do. Squat: 135X10X2, 185X5, …
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