Friday, 6/3/10

Friday's workout will be a chipper to finish off the week and make you look forward to a rest.

50 Deadlift (225/185)
50 Pull ups
50 Dumbbell Push Press (35/25)
50 Ring Push Ups
50 Box Jumps (24"/20")
50 Hang Power Snatch (45#)

Do all exercises sequentially - complete one exercise before moving to the next.

Scale as necessary to maintain speed and intensity. You can only grow if you're willing to go to that dark place where pain lives. Your arms will be tired when you get to the Power Snatch so be mindful of form, tight midsection, and using your shoulders.

Post time to comments.


Mark R said...

DL - 185#
PP - 25#

NM said...

DL - 225#
PP - 35#

Great end to a tough week...good programming, MarkR.'re my hero. You've been a huge part of B&G over the last 18 months...thanks for all your contributions. I loved your daily push and suckin down the pain'll definitely be missed, if you couldn't figure that out this AM! Take care, Bro...

Mark R said...

Can't believe I forgot to give a shout out to JWhips. Your blurring speed with a jump rope, sick deadlift numbers, and your never ending movtivation will be sorely missed!!

Good luck starting up the first CF Affliliate in White Sands!

Keep in touch.

AJ said...


DL - 135# (should have gone a little heavier)
PP - 35#
Push Ups - 100 regular since I dont have rings

SM said...


This one really hurt.

JC said...

DL - 135#
PP - 20#

A tough workout to finish a great first full week with the Black and Gold crew. Looking forward to more.

Ryan said...


DL- 195#

Good first full week. Hopefully I will start to see improvements.

Mark R said...

Really glad to see so many people still getting the workouts in!!