SFC Justin Cole

208-340-1742

Thursday

Light Box Deads

135 X 8
135 X 8
225 X 8
225 X 8

Hammer Holds SS BTN Shoulder Presses

20 X 10sec - 135 X 6
25 X 15sec - 135 X 8
30 X 15sec - 155 X 6
35 X 15sec - 185 X 2

Dummy Shoulder Press

60 X 10
70 X 8
80 X 8
90 X 6
100 X 2

Shrugs

225 X 15
315 X 11
405 X 10
455 X 10

KB Swings

25 X 50lb
25 X 50lb
25 X 50lb

SFC Justin Cole

208-340-1742

Wednesday

Back Squats

135X6
135X6
225X5
315X4
365X3
385X2

Romanian Deads SS (super-setted) Bar Curls

135X8 - 65X10
135X8 - 85X10
135X8 - 105X8
NA - 125X5

Dummy Shrugs SS KB Swings

100X15 - 20 swings @ 50lbs
100X20 - 30 swings @ 50lbs
100X20 - 20 swings @ 50lbs

Done....

Time for fuel.

SFC Justin Cole

208-340-1742

Anarchy Fitness...

So its been awhile since I posted...

Lets Recap 2011
-Torn Bicep Tendon
-Broken Fibia
-Torn Calf

As I sit and recap the injuries, I also must share this realization...I am physically stronger than I have ever been. I took my core knowledge of weight training and educated myself on kettlebell moves and complexes as well as mobility work focusing on hip flexors and core ( mid-section) strength. This combination increased every lift. I also chose to change my foot wear to barefoot kicks. This strengthened my base and stability while eliminating all lower back pain and fatigue.



After some changes.....and some needed repairs, I have been crushing and swinging the iron regularly.

No day or week is the same, its all chaos, all heavy and the PR's are multiplying.

Ready for a little anarchy?