GX/PT group class instructor/personal trainer

I’m not a fan of trying to hit PR’s on a regular cycle. But I’ve always emphasized to my clients and classes that I coach the importance of making your lifts as comfortable as possible specially in the 85-90% to 95% range of your established record on any lifts and work to better improve your techniques regularly!

First video is me establishing my 90% post lockdown and a few weeks after another try at my 90% strap free and belt less.

RECOVERY DAY (active recovery): take care of your body cause nobody will!👌🏽✌🏽🤘🏽
🇦🇪

Last Crossfit comp before the luck down 2020 .ae ☹️... missing them crew and hoping when I get to touch a rig again still be able to wing at least one of them muscle ups🤦🏼‍♂️🤷🏼‍♂️🤯!
PS: and me winning the demon team😎🤙🏽

Is this going to be the 1st post of the new hair thangg😜: crossfit shenanigans! Me trying to be speedy like I used to before that long cool off with crossfit😅...

but all iz guud! li’l bit more and will be there👌🏽 life of the trying hard crossfit athlete wannabe🤪🤣✌🏽

Complex 3-2-1: thiz a😰🤢one work 5 sets of this complex 2:30 or 3min per set. Build your weight to a workable complex. Keep the same weight for all 5sets or a very small increase at around 5-10lbs per set... (3 sets at 225,1 set at 230,1 set at 235 ugly🥴)

POWER BUILDING: nothing beats a good old fashioned power work!!!
And love it when a goal comes to fruition🤩👌🏽💪🏽

set small goals at a time and work with them like how you work for your PR and you’ll see different and better results than bigger and mostly hard to approach goals!

Goal of the program: to power 80-85% of my previous established PR’s from BENCH, DEADLIFTS and SQUAT. UN ASSISTED WITH STRAPS OR BELTS!!

Power: means strict with form from the pull or push and the receive 🙌🏽

Some barbell bench to finish the day:

Work: easy working phase
90sec x12
250m ski
50 DU
15 burpees

Work:
Deadlifts (work to heavy 4)
Work:
Squats (work to heavy 10)

Then:
12-15min
1-2-3-4-5-6-7-8-9-10
Strict hspu (scaled kip)
Squat cleans 135 (scaled power)
Strict pull ups (scaled butterfly or kip)

Work:
6 sets of 4 reps bench (225)
Or a weight you can work with

Accry: CORE✌🏽