MAR. 28

Working out at STEEL CITY CROSSFIT tonight. www.steelcitycrossfit.com

Log Bar Cleans 135 x 2
145 x 2
155 x 2
165 x 2
(Like the Power Clean barbell exercise, the log bar is a squared bar with hammer style palms facing each other handles. I find this more user friendly for my bad wrist staying in a strong nuetral position)

Incline Press 3 x 3 with 235
(As noted in an earlier post, BIG movement for chest, shoulders, triceps)

Atlas Lift Plate Rows 3 x 3 with 135
(3 45 lbs. plates stacked ontop of a 10 lbs. plate and "rowed" into the chest as talked about before to simulate the lifting of a round Atlas Stone from Strongest man shows hence the ATLAS LIFT name.)

A whole body awkward lift especially back and lower body. Awkward lifts call on more strength, balance, small support muscles to perform in different positions. You'll see A LOT of this awkward style in favour of BOSU and stability balls and the like in my work outs because we lift odd awkward things every day while standing on solid ground rather than BOSU half balls or wobble boards holding barbells, machines or dumbbells.

Feel free to message of e mail me about this to learn more. ANYONE who trains or has ever trained with me can tell you from personal experience using this exercise idea!


Dips 1 set of 24 at bodyweight only (The Finisher! for chest/triceps)

Note the alternation of CHEST - BACK - CHEST - BACK sets and exercises for the full upper body front to rear work out. A most effective way to work your upper torso because the shoulders, arms get a hard secondary hit supporting the bigger chest/back.
TRY IT!


Boxing class (heavy bag and focus mits. ) at STEEL CITY CROSSFIT for HARDCORE cardio!

-JEFF