"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." 

Greg Glassman

Monday: May 3, 2010 "Bench Press / Push-up, Pull-up Ladder"

Bench Press / Push-up, Pull-up Ladder


Bench Press (Cycle 1)

  • Set #1 is 5 reps at 65% of your "working" one rep max.
  • Set #2 is 5 reps at 75% of your "working" one rep max.
  • Set #3 is 5 reps (or more) at 85% of your "working" one rep max.


  • Push-up Ladder
  • Pull-up Ladder

Ladder: With a continuously running clock do a Push-up every min on the min increasing by 1 each min. Example: 1st min do 1 Push-up then rest until the start of the next min - at the start of the 2nd min do 2 Push-ups and again rest until the start of the next min - at the start of the 3rd min do 3 Push-ups.  Keep this up until you can not complete the number of Push-ups needed for that round in a min.  So if you had 12 Push-ups to do on the 12th min and you only complete 10 Push-ups by the start of the 13th min, you failed at 12 rounds and completed 11 rounds.

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up

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Wednesday: December 2, 2015 "Legs / Arms"

#1. Legs - rest as needed between each exercise

  • Back OR Front Squat (pick 1 NOT Both) 1-10-1-15-1-20 (reps are all unbroken)
  • 3 minutes for max Jumping Squats reps OR 50 Jumping Squats - whichever comes 1st

#2.  Arms - Superset

5 Rounds of:

  • Triceps Extension 10 reps
  • Standing Dumbbell Bicep Curl 10 reps
  • Rest 1 minute

Tuesday: December 1, 2015 "Back / Shoulders"

#1. Back - rest as needed between each exercise

  • T-Bar Row or Equivalent Exercise 1-10-1-15-1-20 (reps are all unbroken)
  • 10 minutes for max Pull-ups reps OR 50 Pull-ups - whichever comes 1st

#2.  Shoulders - rest as needed between each exercise

  • Standing Press with 45lbs Bar - 5 minutes for max reps OR 50 reps, whichever comes 1st

Monday: November 30, 2015 "Chest"

Chest - rest as needed between each exercise

  • Bench Press 1-10-1-15-1-20 (reps are all unbroken)
  • 10 minutes for max Push-ups reps OR 100 Push-ups - whichever comes 1st

Friday: November 27, 2015 "Thanksgiving Week"

Go for a 30 minute OR 3 mile run today - next week getting back at it

Thursday: November 26, 2015 "Thanksgiving Day"

Happy Thanksgiving - Enjoy the day off with Family and Friends



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November 7, 2015

Mark Derbyshire

Congratulation to Mark Derbyshire on his 1st time competing in a Power Lift Competition.  Mark has made a great transition into the Power Lifting Community and had he not missed a technical rule on his bench, would have ended up having a 1110lb Total.  Great Job Mark.

Marks numbers for the Men 182 Teen 18-19 Division.

  • 355lb Back Squat
  • 245lb Bench Press (unofficial 270)
  • 485lb Deadlift
  • TOTAL 1085lb

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