CFW Member, Brad B., featured in The StarNews.
StarNews: What prompted the changes in your lifestyle?
Brad: My twin babies, Copley and Colton, became toddlers this year. Once they started walking, it was off to the races. I knew I needed to get in shape, not only to keep up with the toddlers but also my two other boys, Caleb, 10, and Cooper, 4. I know it’s necessary to stay in shape because all of my children need a healthy, active and attentive father.
Read the entire article HERE.
– Max Effort Monday
Back Squat – work to a heavy single
Back Squat – 5 x max rep set x 80% of single – rest 2 minutes
DB Suitcase Deadlift 6-8 reps x 5 (each side) 45 sec rest
ME Box Jumps x 1 x 6 (36″/30″)
– *Max effort box jumps are not max height box jumps. They are aggressive jumps performed to a challenging height. To improve your box jump quality, drive down through the heels and engage the glutes. Land on the box with a stomp. Box jumps are an aggressive polymetric training piece… they are not to be done half heartedly! Get some.
Abmat Situps 15r x 5
Wilmington Weightlifting Club