"Sweat saves blood." – Rommel 

Greg Everett on breathing, pressure, and stability: http://www.performancemenu.com/shorties/index.php?show=shorty&shortyID=37


  1. Bench Press:  5 – 5 – 5 – 5 – 5
  2. Front Squat:  8 – 8 – 8 – 8
  3. Weighted box steps w/ barbell (20" box. Bar on shoulders, i.e., BS pos): 5/5 – 5/5 – 5/5 – 5/5 – 5/5

***If theres no open bench, move on to FS and BSteps.  Bench can be done 1st, 2nd, or last.  But the FS should come before the BSteps.



2 rounds.  No hurry…  do them slow and controlled.

  • 15 knees to elbow
  • 25 back extension


0 thoughts on “Posted: 8/20/2008

  1. t. says:

    What's the worry Clairice? I could post 3 x 10 Dumbbell Flys and 10 x 4 one arm bicep curls and a 15 min walk for cardio if you'd rather…

  2. Andrew says:

    Hell yea, Tony's got this machine spittin out monsters now. This heavier work is only gonna help people. I like it.

  3. Sensei says:

    Yeah all this bar bell, weight stuff….I butchered the HELL out of yesterdays WOD….but only because I wasn't paying attention. I like this stuff and it is time for me to man up to it!!

  4. Andrew says:

    That's the damn truth Clint. I was smoked after the front squats. Speaking of powerlifts, anybody who hasn't taken a look at the seminar that we're holding in Sept, should. It'll be a great chance for y'all to get some pointers from a very solid powerlifter.