Strength:
All Levels: Push Press: 60% 1×5, 70% 1×5, 80%x 1xMR +5#
Conditioning:
Competition:
40-30-20-10
Ring Dips
Hollow Rocks
L2:
30-20-10
Ring Dips
Hollow Rocks
L1:
30-20-10
Push-ups
Hollow Rocks
Powerful Words
Don’t get satisfied. Many times, the person who needs to lose 40 pounds of fat loses 20 and either quits or falls into a state of maintenance. Don’t settle for “okay” results.
Isolation exercises can’t make you strong unless you’re very, very weak.
People who announce on Facebook that they just went to the gym probably don’t go to the gym very often.
— T Nation