Captains of Crush Grippers (Guide)
2 x 10 right/left
2x 10 left

Turkish Get-Up
2 x 10 (15# dumbbell)

Fitocracy Arnold Bodyweight circuit
8 air squats
5 push-ups
15 second plank
15 jumping jacks
6 lunges per leg
10 glute bridges
4 rounds


Form practice on goblet squats and double kettlebell rack squats


Captains of Crush Grippers (Guide)
3×10 right/left, 2×10 left

Fitocracy Arnold Barbell Circuit
30 seconds work / 30 seconds rest
3 rounds – rest 1:00 minute between rounds
Front squat (33# / 43# / 53#)
Hang power clean (33# / 43# / 53#)
Floor press (33# / 43# / 53#)
KB Swings (16kg)

Front Squat
Work up to heavy single


5×2 @ 80% – 98#


Floor press
Work up to heavy single


5×2 @ 80% – 83#

Well, not a bad week. I didn’t do much in the way of conditioning, but that was mostly because I ran out of time every day. And THAT is due to the fact that I am completely inept at managing my time.

Luckily, that is fixable. I plan on using this interesting little gadget called an alarm clock and using it to wake my sorry butt up earlier to get everything done that I want to get done but don’t have enough time to get done. Funny how that works.

Onward! To next week!


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