With this blog I have provided a very good amount of quality training information free to anyone who happens along this site. However the results are up to you. It is your dedication and discipline that will drive the performance or body composition results. I will continue with the training and info, the rest is up to you.
Training:
Press 3x3
Pull-ups 4x10-12
push-ups 4x20-25
Rest 5-10 minutes
1.5 mile run
For time
For the accessory pushing exercise a variety of movements can be used such as dips, dumbbell bench presses and standing dumbbell presses.
Ross Enamait pulling 565 lbs at a body weight of 180 lbs
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