AM Gymnastics Focus Rope Chin Ups 4×4 Add weight each set if possible Pull Ups 3×8 Add weight each set if possible Muscle Up Complex 3×3+2+:10 Hold… Read more “Training File 6.25.18”

Mobility Follow a structured mobility program. Gymnastic Strength Banded Dips 6×2 Weighted Dips 5×6 Chest Facing Handstand Hold 10×1:45 Perform as a Tri-Set Arch Rocks 4×20 Back… Read more “Training File 6.22.18”

Evening Training Perform as a Superset Deadlift 10 40% Bench Press 10 40% Deadlift 8 50% Bench Press 8 50% Deadlift 5 60% Bench Press 5 60%… Read more “Training File 6.21.18”

Smolov Test new 1RM for: Push Press Squat Take your awesome PRs into the New Year!

Smolov Push Press – 10×3 195 Squat – 10×3 300 Assistance Farmer Walks Sled Pulls Mobility Follow a structured mobility program.

Smolov Push Press – 7×5 185 Squat – 7×5 280 Assistance Weighted Chin Up – 5×5 Face Pull/Band Pullapart – 100 Shrug – 100 Mobility Follow a… Read more “Training File 12.22.17”

Smolov Push Press – 5×7 175 Squat – 5×7 265 Assistance Dumbbell Row – 5×10-20 Curls – 100 Mobility Follow a structured mobility program

Smolov Push Press – 4×9 165 Squat – 4×9 250 Assistance Chin Up – 100 Face Pull/Band Pullapart – 100 Dips – 100-200 Mobility Follow a structured… Read more “Training File 12.18.17”