"The Only Easy Day Was Yesterday."

Navy SEAL Motto

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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April 28, 2014

Kerri Keegan Power Lift

Congratulation to Kerri Keegan on her amazing performance at the 2014 IPA Power Lift Competition, Ithaca NY, April 26th.

Kerri set a WORLD RECORD for the Amateur Women 123 Teen 18-19 Division in each of her lifts and also her Total.

  • 245lbs Back Squat
  • 158lbs Bench Press
  • 270lbs Deadlift
  • TOTAL 673lbs


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