“A TRUE test of a RAT’s WILL is to die and come back a FORTIFIED Basterd”
Progress Hurts(Nikki Ashman)
- Deads courtesy of Pain and MORE Pain...9.2.10 September 3, 2010
- Squatting with Endo....8.30.10 August 31, 2010
- Deads and Power Cleans - 8.26.10 August 27, 2010
- 1st day of Ohio Employment and evening work outs. - 8.23.10 August 24, 2010
- Here's to a day of SUCK... Sarcasm in full force...8.19.10 August 19, 2010
- Bench 8.17.10 August 18, 2010
- Squats, reverse hyper, sleds and tires! 8.16.10 August 16, 2010
- 1st time Sumo Deadlifting - 1RM 8.12.10 August 13, 2010
- SP/PP and other fun - 8.10.10 August 10, 2010
- Bench 8.9.10 August 10, 2010
Burnt Toast Scrapings
- A Brand New Plan August 21, 2010
- 2 for 1 August 14, 2010
- Still Evolving August 10, 2010
- I Be Tweakin' August 7, 2010
- My Toast got Burnt August 6, 2010
Latest Story
9/03 RWSP
Warm-up 3×10
- Squats
- Hanging Leg Raises
- Good Mornings
5/3/1 Deadlifts
- 65%
- 75%
- 85%
T-bar Rows/Cable Crutch 5×5
Plank to Pushups/Side bends 3×10
9/02 FGB Prep
5 min tabata/ 1min per event
- Pushpress
- SDHP
- Box Jumps
- Wall Ball
- Row for calories
9/01 RWSP
Warm-up 3×10
- Squats
- Hanging Leg Raises
- Good Mornings
5/3/1 Overhead Press
- 65%
- 75%
- 85%
Plank Holds 10x20sec
Pull ups 3xF
RWSP 8/30
Warm-up 3×10
- Squats
- Hanging Leg Raises
- Good Mornings
5/3/1 Bench Press
- 65% 130
- 75% 150
- 85% 170
Inverted Rows 5×5
Pushups/GHD Situps 3xF
8/27 RATical course
Sprints, Tires, Sandbags, Tossing-pulling, Jumping
8/26 FGB PREP
Warm-Up 3×10
- Squats
- Hanging Leg Raises
- Good Morning
Barbell Complex AMRAP in 2mins
- Clean
- Front Squat
- Overhead Press
- Back Squat
- Shoulder Press(1 rep)….return to floor
FGB Prep Tabata Style 30 sec on 20 secs off
- Row for Calories
- Push Press
- Box Jumps
- SDHP
- WallBall Throws
8/25 RWSP
Warm-up 3×10
- Squats
- Hanging Leg Raises
- Good Mornings
5/3/1 Deadlifts
- 65% x 5
- 75% x 5
- 85% x 5(minimum)
Additional
- T-Bar Rows/Cable Crunch(superset) 5×5
- Plank to Pushups/Side Bends(superset) 3×10
8/24 RATical Course
Sprints, Tires, Sandbags, Tossing-pulling, Jumping
Gorilla Freinds
- It's Friday And Strong Is The New Skinny
- What's New At The WildGorillaStore?
- Thursday Is The Day Before Friday
- The Wednesday Warmup: Superior Posterior Edition
- Tuesday Update
- Motivational Monday
- Sunday Is No Day Of Rest, But You Knew That
- Saturday Savagery
- It's Friday And It's Hammer Time
- Thursday Is The Day Before Friday: Greatest Hits Edition
Coalition Fitness
- Africa Photos August 7, 2010[…]
- Morning Classes Going Great July 28, 2010For about 2 and a half weeks now I have been dragging my ass out of bed, as well as the asses of about 4-5 people depending and going through a workout at 5:30 AM.I thought it would be a terrible experience for two reasons. The first reason: I HATE mornings. The second, Most other people HATE mornings. I was left to assume that myself and the trainees would […]
- Training July 27, 2010Shoulder Press 5x5 *DELOAD WEEK*5@65lbs5@80lbs5@100lbsMetcon:"Angie"100 Pullups100 Pushups100 Situps100 Squats For time11:51Pull ups were a breeze, pushups were ok, situps were the weakest, and squats were easy. My PR for this workout is 10:15, so kind of disapointed about that, but I definitely didn't push THAT hard with it being a light week […]
- Sunday Funday July 26, 2010This Staurday was a much needed rest day but on Sunday I decided to step out and be a kid, which I think is very important. Stop caring about who is watching you and just act alittle silly. Training, and I use that term loosely, involved about an hour and a half of tire jumps of about 45 inches, various vaults, front flips, handstand, round-offs, cartwheels, […]
- Training July 24, 2010Back Squat5-3-1 5@275lbs3@300lbs4@335lbs3 Rounds For time:30 Pushups21 Overhead Squats @ 95lbs6 Minute CutoffAfter 6 minutes I had completed 2 Rounds and 25 PushupsRest 30 Seconds Then:3 Rounds30 Toes To Bar30 Ground to Overhead @ 95lbs6 minute cutoffAfter 6 minutes I had completed 1 Round and 15 TTBI felt strong on the overhead squats, but the second workou […]