3/1 Power Training

1A) 2-Board Bench Press 1RM

2A) High Incline Press 3x Max Reps

3A) Shrugs 3x10

3B) Weighted Dips 3x10

4A) WOD (See GFY)

2/28 Power Training

SWOD

1A) Deadlift - Plates on 4" Platforms (1RM) 605lbs.

2A) Glute Ham Raise 3x10 @ 25lbs.

2B) Reverse Hyper Variation 3x10

3A) Chins 2x10

DWOD

3 Rounds..

24 Walking Lunges (95lbs)

Max Rep Weighted Pullups (50lbs)

15 Parallel GHD Situps

2/28 Training

WOD

AMRAP In 20 Min Of..

9 Squats (65/95)

6 KB/DB Swings (25/45)

3 Pullups

2/26 Training

WOD

10 RFT

10 Thrusters (65/45)

10 Supine Ring Pullups

2/25 Power Training

1A) DE Bench Press **40 Sec Rest

2A) Decline DB Press 2x Max Reps

3A) Skull Crusher w/ Swiss Bar 3x8

3B) Kroc Row 3x8

4A) Conditioning (See GFY WOD)

2/24 Power Training

DE Squat 12x2 @ 275lbs + Heavy Band (Choked) *40 sec rest.

DE Deadlift 15x1 @ 315lbs + Quadrupled Mini Band *40 sec rest.

Power Squat (Light and extra deep, extra wide; focus on adductors/groin) 3x8

Low Back Raise w/ Bands 3x8

2/21 Power Training

1A) Floor Press (1RM)

2A) Low Incline DB Press w/ Bands 3xMax Rep

3A) Bent Over Row 3x12

3B) DB Tri Ext 3x12

4A) Conditioning/WOD (See GFY)

New Address! (Updated)

Yet another reminder to change your web favorites to the new address. There are a few components to the site that will only work if you access it with the new address. TRAIN hard!

TRAINSCG.COM

2/21 Strength Training

Had the crew down tonight. For their primary lift we went for a 3RM on the Box Squat. Nick ended at 225lbs. and RJ hammered 205lbs. Both very impressive. Keep up the strong work boys!

2/21 Training

WOD

3 RFT

12 Burpees

9 Deadlifts (135/95)

6 Pullups

3 HSPU's

2/21 Power Training

1A) Squat (1RM) to 635lb.

2A) Glute Ham Raise 3x10 @ 25lb.

3A) Straight Leg DL 3x10 to 275lb.

Will get shrugs and trunk work in later..

Ever passed out while squatting? I have never experienced it (luckily). However, I came close to understanding what it's like today. I've had a cold all weekend so was feeling a little woosy as the weight got heavier. When I brought my heaviest load off the rack today I felt funny by the time I got set but figured I go for it anyway (bad idea). I didn't faint but came awful close.

I was up to try again and redeem myself though (which I did).

New Address! trainscg.com

2/19 Training

WOD

3RFT..

20 KTE

20 Goblet Squats (45/25)

20 Push Press (95/65)

Amber has been training for about 3 weeks now after having a baby. When she started she was a little timid and maybe a bit scared? She is now settling down and is learning the fundamentals of weight lifting and proper training. She is going to be a force to be reckoned with! Keep up the good work Am!

2/18 Strength Training

1A) DE Bench Press

2A) Low Incline DB Press

3A) Skull Crusher

3B) Kroc Row

4A) Conditioning

2/17 Strength Training

1A) DE Box Squat 12x2 @ 80% = 435lb (including average band)

2A) DE Rotated Conv Deadlift/Sumo Deadlift 15x1 @ 80% = 485lb. (including quadrupled mini band)

3A) Pull Throughs 3x8

4A) Low Back Raise w/ Cambered Bar 3x8

2/16 Strength Training

The Larsen Brothers were over tonight!!! RJ and Brock have been training with me for over a month now and both are making incredible progress. Keep up the strong work boys!