2/1/2023
Strength A1 - Front squats -Build to a heavy 5 with a tempo of 31x1 and repeat 2 more times. A2 - Eccentric Ankle Dorsiflexion [...]
1/31/2023
Strength A1 - Romanian Deadlift - 3 x 10 A2 - L-Sit Practice - 3 x 30-60 sec/total time per attempt Workout 4 rounds [...]
1/30/2023
Workout Old City Benchmark #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Compare to 9/22/22 Compare to 6/22/22 [...]
The week ahead.. January 30th
Hey Old Cityzens! I hope everyone had great weekend. I spent the a scant 28 hours in Wisconsin for a wedding, and I've had [...]
1/29/2023
REST DAY! Get outside and do something fun. Maybe start putting together a jigsaw puzzle. Or just relax! Yoga at 10am. Gainz Club at [...]
1/28/2023
Strength A1 - Incline DB Bench press -Build to a Heavy 5 and repeat 2-3x A2 - Gorilla Rows - 3 x 8/arm Workout 12 [...]
1/27/2023
Strength 1 A1 - Power clean + Hang squat clean -Build to a heavy double of the complex, then repeat that weight 2-3x [...]
1/26/2023
Partner WOD 20 RFT 4 DB snatch/total (alternating) 6 Burpees over the DB 8 Goblet squats 12/10 cal row Rx - 1-50/35 Accessory work [...]
1/25/2023
Strength A1 - Barbell reverse lunge 3 x 10/total *Alternate steps A2 - 90/90 Hip Switch - 3 x 8-10/total Workout Tabata* KB Swings (70/53) [...]
1/24/2023
Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 10/24/22 Compare to 6/14/22 Compare to 4/13/22