Monday, March 8, 2010

Fall In

Workout 1: 5 3 1

  • Military Press 95x5/115x5/125x8
  • Chain Push 40x15/40x15/40x15/40x15/40x20
  • DB Row 65 5x10
  • Tricep Pushdown 5x10

Workout 2: Whale Hunting

  • Speed Rope 100/50L/50R/100/100
  • Complex 75 5x5

    • BO Row
    • Deadlift
    • Hang Clean
    • Front Squat
    • Push Press
    • Back Squat
    • Good Morning

  • KB Tabata 24kg

    • R Swing
    • L Swing
    • R Squat
    • L Squat
    • R Press
    • L Press
    • 2H Swing
    • 2H Swing



Nothing witty, jeez it's my first post in like...months. Give it time, i'll be back to my old swearing, boorish, reeking of sweat, chalk, rust, and shame self in no time. Contributors wanted, Mail Me. Yep, doin the much talked about 5 3 1 and you should too. Going to get the often imitated but never duplicated Kevin Larrabee of The Fitcast fame back on the payroll and get him to hook me up with a crazy 5 3 1 assistance program, Spartan style. Can you dig it? (Black Dynamite was a Spartan, yo)