Bob, you are amazing!

“Karen” is no joke! 150 wall balls can tear up those quads. There was some belly aching today about being too sore to jump the box. The one thing they did right, was coming into the gym to work that lactic acid out. Here is another way to help loosen up those legs. If you haven’t noticed by now, I am a big fan of K-Star. He has a mobility for almost any issue you may have. Anytime you are having tightness here or there and your normal stretches aren’t helping, check out K-Star.

24 / April / 2014 Thursday


Build to AHAP Push press in 10 mins


“Barbell Fran”
21, 15, 9

Thrusters (95/65)
Bent row

Rest 5 minutes

“Single Annie”
50, 40, 30, 20, 10

Singles (one leg at a time, 50 left 50 right and so on)
Sit ups

SCORE: total time


Sport: build to heaviest front squat as possible in 10 mins
prior to 5×2 weighted chin up