Hey Everybody! (response: Hey Dr, Nick!)
If you are a Simpson's fan then you'd understand the opening comment. If not then you are missing out!
Last weekend was the World's Natural Strongman Federation USA Grand Prix 2013 in Bridgeport West Virginia. I will have a full contest write up shortly, just waiting on some of the comp footage.
Long story short... I placed 5th out of 11 athletes from Canada and the USA and qualified to compete in Hungary at the Laszlo Classic in December!!!!
So pumped considering I am hosting a WNSF show here at home on Oct 5th!! WNSF is my home.
Anyways, here are my two workouts after West Virginia.
Thursday @ Home 8:30pm
Foam Roll, Mobility Work
Military Press (neutral grip bar)
bar x 15 x 2 sets
170 x 3 x 2 sets
185 x 5
200 x 5
210 x 9 **PR!
Strict Circus Dumbell
75lbs x 5 x 3 sets per arm
Overhead Lockouts
210 x 8 x 4 sets
Dumbell Extensions
30lbs x 15 x 3 sets
Green Band Full Contact Twists
20 reps x 3 sets
Frog Kicks (off bench)
20 x 2 sets
Saturday at Crossfit Trent 7:30am
Foam Roll, Mobility work
Snatch
95 x 3 x 8 sets
135 x 1 x 2 sets
*working on form was tough
Cleans (with squat)
135 x 3
175 x 2
205 x 2
205 x 1 x 4 sets (full bottom squat with each clean rep)
Deadlifts (5/3/1)
275 x 2 x 2 sets
315 x 5
365 x 2
**All sets were using a double over grip
405 x 5
425 x 5
455 x 5
**My back and legs were exhausted after all this posterior work! It made my last set of deads hard work.
The fire burns again! Self belief is an amazing thing.
If you are a Simpson's fan then you'd understand the opening comment. If not then you are missing out!
Last weekend was the World's Natural Strongman Federation USA Grand Prix 2013 in Bridgeport West Virginia. I will have a full contest write up shortly, just waiting on some of the comp footage.
Long story short... I placed 5th out of 11 athletes from Canada and the USA and qualified to compete in Hungary at the Laszlo Classic in December!!!!
So pumped considering I am hosting a WNSF show here at home on Oct 5th!! WNSF is my home.
Anyways, here are my two workouts after West Virginia.
Thursday @ Home 8:30pm
Foam Roll, Mobility Work
Military Press (neutral grip bar)
bar x 15 x 2 sets
170 x 3 x 2 sets
185 x 5
200 x 5
210 x 9 **PR!
Strict Circus Dumbell
75lbs x 5 x 3 sets per arm
Overhead Lockouts
210 x 8 x 4 sets
Dumbell Extensions
30lbs x 15 x 3 sets
Green Band Full Contact Twists
20 reps x 3 sets
Frog Kicks (off bench)
20 x 2 sets
Saturday at Crossfit Trent 7:30am
Foam Roll, Mobility work
Snatch
95 x 3 x 8 sets
135 x 1 x 2 sets
*working on form was tough
Cleans (with squat)
135 x 3
175 x 2
205 x 2
205 x 1 x 4 sets (full bottom squat with each clean rep)
Deadlifts (5/3/1)
275 x 2 x 2 sets
315 x 5
365 x 2
**All sets were using a double over grip
405 x 5
425 x 5
455 x 5
**My back and legs were exhausted after all this posterior work! It made my last set of deads hard work.
The fire burns again! Self belief is an amazing thing.
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