Two Tickets to the GUN SHOW!

If you can believe it - we had this man eat pizza, chocolate bars and doughnuts for 2 days before his show... Carved!

Congrats to all of the Competitors at the Classic and doing your part for charity.

A very successful week for a couple of Renegades... That blog to come later this week.

Workout of the day

Wednesday: 20 minutes of 8 seconds sprints

Then


1 med ball push up each side
6 ball slams
9 overhead med ball squats
10 rounds

Then
5-5-5-5-5 - Overhead Press
3-3-3-3-3- Push Press
1-1-1-1-1 Push Jerk

Then
Max Effort Single Arm Clean and Press - Got up to 80lbs here...

Then

Side Lateral Raise
4x8 Bent Lateral Raise
4x8 Front Raise
4x8 Upright Row
4x8 Machine Press

Thursday
20 Mins of Intervals 30 on/30 off ( walk run)

3 "clap" pushups
6 Chins
9 Step ups
10 rounds

Then
DA GUNS! 3x10 Alternate Row, with 10 second isometric hold on the last rep.
3x10 overhead triceps extension

5x5 Ez bar Curl
4x8 Single Arm Extension

3x15 Cable Curls in the Crossover station ( biggest showoff exercise in the world ;) )
3x15 Press Down

Hey, I'm all for functional training...

But I still like to toss in the "beach work" every workout!

Nuggett 1 - Levene 0