2/5/2023
REST DAY! Get outside and do something fun. Maybe enjoy some Nutella. Or just relax! Yoga at 10am. Gainz Club at 11am. But try [...]
2/4/2023
Workout “Open Mash Up” 5 min AMRAP 35 Double unders 9 DB Thrusters (2-45/30) 6 Chest to bar pull ups (or 3 muscle ups) 3 [...]
2/3/2023
Strength A1 - Tempo Bench Press - Build to a Heavy 5 with a 3 sec negative and a pause at the chest on the [...]
2/2/2023
Strength A1 - Push Jerk -Build to a Heavy 3 and repeat 2-3x A2 - Patrick Step up - 3 x 8-10/leg Strength 2 B1 [...]
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 [...]