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, …
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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 …
Stepping it up this week…
The volume phase is done. Tome to add some weight, decrease the weights and focus purely on the bench. Next week the RageX makes an appearance….. Tuesday: Cross Fit …
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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