Strength A1 - Tempo Bench Press - Build to a Heavy 5 with a 3 sec negative and a pause at the chest on the 1st rep. Repeat your heaviest weight 2 more times. A2 [...]

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 - Box pistols -5 x 3-5/leg. Gradually decrease the height [...]

Strength A1 - Front squats -Build to a heavy 5 with a tempo of 31x1 and repeat 2 more times. A2 - Eccentric Ankle Dorsiflexion - 3 x 4-6/leg   Workout 10 min AMRAP 2-4-6-8.. [...]

Strength A1 - Romanian Deadlift - 3 x 10 A2 - L-Sit Practice - 3 x 30-60 sec/total time per attempt   Workout 4 rounds for completion 40 sec bike sprint Walking lunges the length [...]

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 Compare to 4/25/22

REST DAY! Get outside and do something fun. Maybe start putting together a jigsaw puzzle. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the [...]