Max Effort Lower Body

Reverse Hyper 4 x 10

ME Rack Pulls (above knee)

45 Degree Back Extension 4 x 10 (plate)

Standing Cable Crunch 4 x 10

Standing Cable Side Crunch 4 x 10

Short Distance Sled Powerwalks and Reverse Walks x 3 each

Short Prowler x 4

God Bless America.

Dynamic Effort Lower Body

Reverse Hypers 3 x 10

Box Squat with Mini Bands 10 x 2

1st Pin Rack Deadlift with Mini Bands 10 x 2

45 Degree Back Extensions 4 x 10

Standing Cable Pulldown Abs 3 x 10

Light, Long Distance Sled Drags (10 trips around gym)

"Do your best and forget the rest."

Assistance and Recovery

"If the blind lead the blind, both shall fall in the ditch."

~ Jesus Christ

Dynamic Effort Upper Body

Bench Press with single chain 9 x 3 (3 grips)

DB Elbow Out Extensions 3 x 8 - 12

Seated Rows 3 x 8 - 12 (neutral close grip)

Seated DB Overhead Press 3 x 8 - 12

Standing Pull Down Abs 3 x 8 - 12

Side Bends 3 x 12

Cross Body Hammer Curls 3 x 6 - 8

"Make the most of yourself, for that is there all is of you."

~ Ralph Waldo Emerson

Assistance and Recovery

"You must not only aim right,

but draw the bow with all your might."

~ Henry David Thoreau

CrossFit Love goes to Westside Barbell

Lower Body Max Effort

ME Sumo Deadlifts

Good Mornings (Close Stance, Knees Bent) 3 x 6 - 10

Heavy Oblique Cable Pulldowns 3 x 10R/L

Lots and Lots of Heavy Short Distance Sled Drags

"Do you want to know who you are?

Don't Ask. ACT!

Action will delinate and define you."

~ Thomas Jefferson

Attitude by Jay Wright

Restoration Body Work

Westside is board certified.

Paleo Food Pyramid

Max Effort Upper Body

ME Football Bar Bench Press (closest grip)

J.M. Press 3 x 6

Out to the Side DB Extensions 3 x 8 - 12

Chins 2 x Max

Heavy Abs

"Good, better, best.

Never let it rest.

Until your good is better and your better is best."

~ Tim Duncan

Assistance and Recovery

"Improve your business, your life, your relationships,

your finances and your health.

When you do the whole world improves."

~ Mark Victor Hansen

Dynamic Effort Upper Body

Bench with Mini-bands 9 x 3 (three grips)

Incline Tricep Extension 5 x 8 - 10

Chest Supported Row 3 x 10 - 15

Side Delt Raises 3 x 10 - 15

Hammer Curls 2 x 20

"Never give up, for that is just the place

and time that the tide will turn."

~ Harriet Beecher Stowe

Assistance and Recovery

"The difference between you and I ...

I'll go till I die."

Max Effort Lower Body

ME 3 inch Deficit Deadlift

Glute Ham Raises 4 x 8 - 12

Close Stance Arched Back Good Morning 4 x 8 - 12

Standing Side Bend Pulldowns 3R/L x 12

"Failure will never overtake me if my determination

to succeed is strong enough."

~ Og Mandino

Lower Body Max Effort

For the next two days I will be coaching and training with

legendary strength coach, Louie Simmons.

Look forward to my video on me training at

the world's strongest gym.

Cambered Bar Good Mornings (+3)

45 Degree Back Extensions 4 x 8

Heavy Side Bends 4 x 10

Pullup Bar Hangs 2 x Max

"Keep it simple, Stupid."

Dynamic Effort Upper Body

Bench Press 8 x 3 @ 45% using one chain per side

4 Board Press 2 x 5

Lat Pull Downs 3 x 15

Rear Delt Raises 3 x 15

Chest Fly Sled Work x 2 Trips with very weight

"Plough deep while sluggards sleep."

~ Benjamin Franklin

Recovery and LSD

Long Slow Distance

30 Minutes of Cardio (Heart Rate under 130bpm)

Active Recovery

"Some people dream of success......

while others wake up and work hard at it."

~ Unknown

Lower Body Dynamic Effort

Box Squats 6 x 2 @ 45% using bands

Speed Deadlift 5 x 1 @ 45% with the mini-bands

Reverse Hypers 4 x 10

Straight Leg Raises 4 x 10

Long Distance, Low Weight Sled Work

"Men are made stronger on realization that the helping

hand they need is at the end of their own arm."

~ Sidney Phillips

Upper Body Max Effort

Max Effort Incline Press

Chinups 2 x 15 - 20

T-bar Row - DB Chest Supported Fly's Superset

4 x 8 - 15

Ring Tricep Extensions

2 x Max

Weighted Decline Situps

3 x 8 - 15

"Suffer patiently and patiently suffer."

~ USMC Scout Sniper Motto

Lower Body Max Effort

Squat 3 x 5

Foot Elevated Reverse Lunge 2 x 10 - 15

Romanian Deadlift 3 x 8 - 12

Neck Harness 3 x 5 - 20

Plate Pinches 2 x Max Time

I am only one, but I am one.

I can't do everything, but I can do something.

The something I out do, I can do.

And by the grace of God, I will.

~ Edward Everett Hale

Dynamic Effort Upper Body

Bench with Bands 7 x 2

Superset:

Bent Over Row 3 x 8 - 15

Barbell Pushup 3 x 8 - 15

DB Seated Press 3 x 8 - 15

Superset:

Heavy Shrugs 2 x 5

Band Extensions 2 x Max

"Age wrinkles the body. Quitting wrinkles the soul."

~ Douglas MacArthur

ACTIVE RECOVERY

Stretch

Foam Roll

Stick Work

PVC Work

"Fall seven times, get up eight."

~ Japanese Proverb

Lower Body Dynamic Effort

Seated Box Jumps 2 x 10

Hang Cleans 1 x 3

Weighted Split Squat Jumps 5 x 3 R/L

Good Mornings 3 x Max

Partner Assisted Neck

"I have nothing to offer but blood, toil, tears and sweat."

~ Winston Chuchill

Upper Body Max Effort

Max Effort Floor Press x 3

Pullups 2 x 15 - 20

Bent Over Row - Standing Rear Fly Superset

4 x 8 - 15

Tricep Dip - Pushup Partner Complex

5-4-3-2-1-2-3-4-5

(After performing 5 dips, perform 5 pushups, your feet never touch the ground, your partner assists takes your feet and places them on his or her shoulders, your never touch the ground then back to dips, when your feet do touch the complex is over)

Weighted Side Bends

3 x 8 - 15

"There is no reason, no excuse, no alibi, no fate,that can hinder

an individual that is focused on a specific purpose."

~ Mike Jones (not the rapper)