Monday, 11/22/21

First time? Check out the Training Guide

welcome back!!!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Run


1/2 mile for time x 2 (7 min rest between)

*looking for two consistent times!

B) Plyo Push-up

4x5 demo

C) Bench Press

6x4 @ 80% of 1rm. 1-sec pause on the chest. demo

D) Push Press

4x10, building in weight each set. demo

E) Dumbbell Front Raise

4x10 w/ 1-sec hold @ top demo

F) Towel Curl

3x10, 1xMax reps demo

*Use a dumbbell or KB

G) Zottman Curl

4x10 demo

H) Decline Sit-up


Accumulate 30-60 reps depending on ability demo



1. Cold shower first thing upon waking - turn the shower to the coldest setting possible and jump in. The victory comes from not hesitating, not easing your way in! You don't have to stay in long and do a full shower - I stay in until the water on my head stops making me hyperventilate. GAIN CONTROL.

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