Workout: Strength

10 min Airdyne @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 Shoulder Dislocates

Then:

OHS Strength Ladder

10x 45#

9x 65#

8x 75#

7x 85#

6x 95#

5x 105#

4x 115#

3x 125#

2x 135#

1x 155# (30# PR)

Then:

5x DL @ BW (215#)+

10x Ring Push-ups+

15x Wall Ball

5 rounds

Completed in 15:50

*Scott made a significant improvement in his OHS today, and this was his second OHS session he had with me. The wall squat, SOTS press and dislocate all corrective exercises were attributes to his success. He had more in the tank and I predict another big jump when this workout comes up again.

Workout:

10 min Row @ easy pace

Then:

3x TGU (each side)

3x10 Squats

3x10 KBS

Then:

Work up to DL 1 RM

Then:

Big 55 Variant

Goblet Squat @ 12kg +

DB Chest Press @ 20#+

TRX Inverted Rows +

KBS @ 16kg +

Atomic Sit up

10-9-8-7-6-5-4-3-2-1

Reps of each

Then:

Cooldown

Ruth: DL, Big 55 Variant

DL: 173# (PR) @ BW 113#

* When I first started training Ruth, she was afraid to lift anything. Today not only has she DL 1.5 times her BW, but is so enthusiastic about training. A wife and mother of 2, Ruth is an amazing athlete. Most girls half her age are terrified in lifting heavy things because of fear they might bulk up. Ruth used to be over 120# plus and now she has not only drop in weight but is stronger then ever before. I am really proud of her accomplishment.