Riding the Waves

Posted: November 17, 2014 in Uncategorized

This week we start our 8s wave on the juggernaut system. Some of you guys are getting really strong from this program and I am getting excited to see your progress.This will be a big week of training for several reasons. One, it is the beginning of a new mesocycle in training and its important to not miss too many training days. Two, it is the holiday season and it is really easy to get lazy and not workout and eat way too much food and pack on some weight. DO NOT be the person in MAY of 15 trying to crash diet and loose weight in a month. I know its a funny joke in the gym about summer coming, but its true if you want to look good poolside this summer preparation starts today!!

Warm Up

Leg Swings x 20

sampson Lunge x 20 ea

pole stretch x 2 min

20 air squats

50 jumping jacks


70% x 8

70% x8

70% x 8

70% x 8

70% x AMAP


Front Squat x 5

RKBS x 10

EMOTM 10 min

Burpees x 5

Knees to Elbows x 10



row/airdyne 5 min


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