1/5/14 P1-Week 1: Deadlift

Start off today with 3×8 reps of deadlifts: Set 1@ 65% Set 2 @ 70% Set 3 @ 75% Rest 5-10 minutes and then Complete the following for time: 21-15-9 reps of: Push ups Kettle bell swings @ 45/25 Box jumps to 24/20 inch box (Please note we are starting back with a short week instead of the long week that would normally be this week) Good luck!! Post results to comments!! Coach C Please follow and like us:

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1/2/15 Phase 1-Strength Program

This week begins our new strength cycle on the Grenade Fitness Blog.  This cycle will be categorized at “Phase 1” which means you will be able to search this phase and begin at the beginning of the strength cycle, no matter when you chose to begin.  Each strength workout with be based off of your training 1 rep max which is equal to 90% of your true one rep max.  So for example, if your max bench press is 230, you would use 90% of 230 which is 207.  You…

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