4.4.13 "Monkeystomped."


Bench - 1x8@50%, 2x8@60%

K2E - 4x8

Push Press - 1x8@40%, 2x8@50% of your 1RM jerk

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

-Coach Casey

Remember the bikini, boat party, or whatever would make you o.k. with this.


Mile run

30 GHD sit ups



Deadlift (275/190)

400 m run

-the doll