09 Sept 14


Bench Press 5 X 3 @ heaviest possible on all sets

Dumbbell or Kettlebell Floor Press 3 X 8 heavy as possible


21, 15, 9 reps of:

  • Strict Pull Up
  • Strict Push Up
  • Box Jump @ 24″/20″ (CCS&C standards)


3 rounds of:

  • Squat to Stand X 5
  • Toe Touch Complex 3/3/3
  • Pigeon X :30 each side

Monday was a serious day of Overhead Squat PR’s (some as much as 40#), “Annie” PR’s, and gym records set on both! As Head Coach, I couldn’t be more stoked by today’s results as this is a good testimony to our programming and our athletes response to the training.  The OHS and “Annie” are at opposite ends of the spectrum when it comes to testing ones fitness. The OHS is purely a raw strength effort (which also requires a high degree of mobility and midline stabilization), where Annie is all about gymnastics and MetCon. Well done, troops.
Here is a shot of Coach Brian nailing 245#, a huge PR!

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