Home > Uncategorized > LEAN and MEAN – Week 8 – Day 4

LEAN and MEAN – Week 8 – Day 4

Day 4 couldn’t have come on a better day than it did.

The sun was out so that meant the GUNS come out!

That’s how I roll!

Week 8 – Day 4 is UPPER BODY SWOLE Time!

1A) Max Set Handstand Push Ups with extended ROM 1 x 23 – A bit down down but I plan on hitting 30 on Monday for The Underground Strength Coach Handstand Push Up Challenge!!!

2A) Double DB Push Press 6 x 4

3A) Weighted Rope Climb 3 x Max

3B) Incline DB Bench  3 x 8-12

4A) Seated DB Clean 3 x 8

4B) Close Grip Push Ups on Med Ball 3 x 20-Max

5A) Farmer Carries w/ “The Big Trucks”  2 x Max Distance

5B) Wheel Rollouts


Did some heavy rolling out on the foam roller after this one and then went and took down a Subway Double Turkey Footlong in about 4 bites!

Here’s your formula for getting jacked ===>  LIFT, EAT, REST, REPEAT!!!

I’m taking the weekend off as my sister is graduating high school!

Will be back on Monday ready to kill!

Get Forged Strong!


Categories: Uncategorized
  1. May 24, 2010 at 5:13 pm

    So do you do like all of 2A and then move onto 3A?

    • May 25, 2010 at 12:33 pm


      Yes, do all of 2A first then proceed to 3A.

      If you see the same number but diff letter, that means superset of circuit.

      Ex – 2A) and 2B) would be a superset….

      If anything, just hammer the workout will ALL OUT effort.

      Its better to go hard than to half ass it b/c you’re not sure…

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