Step Up Dumbbell

Tuesday Aug 21 2018


I’ve heard many comments about programming in general, my programming and online programming from a lot of people over my years since opening this little gym in 2010. From the compliments to the complaints the one thing I’ve always stressed is starting and finishing a program to the end. One more thing that is vital to really get the most out of any programming is having 100% faith that what you’re doing is going to get you to whatever goal you may be chasing down. Believe in what you’re doing, do the work and let the results speak for themselves. 
Have a great Tuesday!

**Gymnastics is at 4pm today**

New CFGB apparel is live on the website. Just go to the store in the menu bar to place all your orders. We are offering a unisex 3/4 sleeve reglan with our classic “Green and Gold” design. Also we have an all new design on a heather grey men’s tee and a navy women’s muscle tank. Store closes on Sunday night (August 26th) at 12pm, so order fast. 2/$40 pricing applies automatically in the cart. 
1.) 10 Push Press every 2:30 for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of last weeks 10’s. If you have no baseline find a doable 10 rep load and use that. 
*2.) Repeat above scheme with: Back Squat/Bench Press/Military Press(behind the neck strict press)
1.) Step Up Dumbbell
For time:
50 Dumbbell Step-ups 24/20” 50/35lb
Note: Working leg must be fully extended prior to non working leg touching top of box. 
*2.) 8 Deadlift @ approx 65% every 3 minutes for 3 rounds
*3.) 10 Rope Climbs for time
*4.) 3 rounds
15 Hang Power Snatch 95/65lb
15 Bar Facing Burpees 
*5.) With a Partner
20 Over the Yoke Sandbag Toss 150/100lb
80’ Yoke Carry (20’ alternating) 45lb plate each post males/25lb each post females
20 Over the Yoke Sandbag Toss 150/100lb
*6.) 3 Rounds 
25 GHD Sit-ups 
1:30 Plank 
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Pp sets@95. 16 reps@85 Yoke ec with Buntin&Hang snatches and burpees
PP 65#, 16 @ 55#
2:30 with 2- 20# DB!
35# bar for all. 69 ME I held a ladies bar above my head Yo!!!!!
PP ^85# then 17 @ 77#
3:01 RX. Tripped with 5 reps left, and my goal was under 3 😭😭
195# PP for 10s 180# for 15 reps
6 ME. Box stepups from 0-20lb db. Knee rehab week. 206#
2:52rx; 140@17reps
Deadlift 8 every 3mins for 3 rds 10 rope climbs-3:50
135# for 15 12 rope climbs
5:15 40#
105#, 20 @ 85#
16@95#; a bunch of EC with Alyssa
PP75#. ME 25@65#. 2:13 25# on 16”box
115/ 4:24 35lb
3:08 30# DB
PP @ 80#. Max effort 14 reps @ 75#. GHD/plank EC
PP(140-140-145) 15@130 DL: 260
3 sets @ 135#. ME@ 125# = 13 reps / ran 200 mtr wind sprints with Vogel.
PP up to 75#, did the DL EC at 160#
4:38 20lb. 90lb PP, max effort 10 at 80lb
3:47 at 35# and 20" box
3 x10 at 155#. 15 at 145#
Yoke/dball 15 min amrap with a group of 4, 3 end 15 hang sn 15 bfb 4:27, rope climbs And I made it home safe for all those wondering
3:08 @ 15#
80#, 16@ 75#
2:27 rx *best Tuesday eva cuz I got to stay past 7:15*
PP @ 100#, then 11 @ 90#; 10 rope climbs 6:48 really a struggle bus; ghds/planks 7:45 w/ Zachary
Push press 105#, 19 @ 95#, DL 180#, 100 GHDS/100 hip extensions, 15 strict wide grip pull-ups, 10 rope climbs, barbell
90# PP + GHD/plank EC
180# BS - 160# max effort x 20. GHD/Hip Ext. Hollow/Superman Tabata. Shoulder limitations for a day or two.
165# PP/ 14 @ 150
PP 3x10 @ 155# / 10 @ 145 me!
85#, 70# for 20 reps. 25#db step ups 4:23
85 too heavy, didn't finish 3rd round
25-15-10 / Push press: 3x10 @ 170# / ME set of 16 @ 160# / *3.) complete in 2:45 / *2.) 8 UB DLs @ 345, 355, and 365# / Handstand walked over a pyramid composed of (6) 45# plates with a 6" total elevation :)
Pp #75 ME #70 -12
pp 75/me 15@70 3:02 step ups at 17.5#
fully extended leg was a game changer for me. DL EC @ 155#
4:04 (25#)
65# sp. ghd and planks
BOR v. PP @#82×14, 2K row: 9:15, MEGA MOBility!!
Double Leg day all the way, across the sky! EC 2 & 6
3:14 @ 35#/24”
135# pp, 115# me x 18
155#; 16 @ 140#
4:03, 10#
PP 30#, ME 25#, 15