- Weights
- Olympic Iron (2,250 pounds)
- York (4) 45s, (2) 35s, (4) 25s, (2) 10s, (8) 5s, (2) 2.5s - 415 lbs
- York Hercules (2) 10s - 20 lbs
- York Modern (4) 2.5s - 20 lbs
- Universal (2) 45s, (2) 35s, (2) 25s, (2) 10s, (2) 5s, (2) 2.5s - 245 lbs
- ROC-MO (4) 45s, (2) 35s - 260 lbs
- Kabuki Strength (2) 25s, (2) 10s, (2) 5s, (2) 2.5s - 85 lbs
- International (1) 45, (2) 10, (1) 5, (2) 2.5s - 75 lbs
- Weight It Out (2) 5s, (2) 2.5s, (2) 1.25s - 17.5 lbs
- BFCO (2) 35s, (2) 10s - 90 lbs
- Billard (2) 45s, (2) 25s - 140 lbs
- AFA Falcons (2) 45s - 90 lbs
- Schisler (2) 45s - 90 lbs
- Standard (2) 45s - 90 lbs
- Rogue Fitness (4) 25s - 100 lbs
- Iron Grip (2) 45s, (2) 35s, (2) 25s, (4) 10s, (2) 5s, (2) 2.5s - 265 lbs
- Intek (2) 45s, (2) 25s, (6) 10s - 200 lbs
- Unbranded (4) 10s - 40 lbs
- Troy (4) 2.5s - 10 lbs
- Ivanko (4) 2.5s, (2) 1.25s - 15 lbs
- Ader Fitness Fractional Plates
- Hip Thruster Oversize Plates (2) 45s - 90 lbs
- Olympic Bumper (800 pounds)
- Rep Fitness (4) 45s, (2) 35s, (2) 25s, (2) 10s - 320 lbs
- Rogue Fitness (2) 25s - 50 lbs
- Rogue HiTemp (4) 45s, (2) 25s, (2) 15s, (2) 10s - 190 lbs
- Uesaka Chop Wood (2) 45s - 90 lbs
- XPRT Fitness (2) 15s - 30 lbs
- VTX (2) 10s - 20 lbs
- HomeGrown Lifting (8) 5s, (4) 2.5s - 50 lbs
- Eleiko Change Plates (2) 10s, (2) 5s, (2) 2.5s, (2), 1.25 - 37.5 lbs
- Rep Fitness Change Plates (2) 5s, (2) 2.5s - 15 lbs
- Rogue Fitness Change Plates (2) 2.5s - 5 lbs
- Olympic Kilogram
- Ivanko Kg (2) 5s, (2) 1.25s
- Werksan Kg (2) 2.5s, (2) 2s, (2) 1s, (2) 0.5s
- Pendlay Kg (2) 2s
- Rogue Fitness Kg (2) 1.5s
- Technique Plates
- Eleiko 2.5kg, 2.5kg
- Ivanko 5kg
- Rep Fitness 5 pound
- Standard Iron
- Iron Man Barbell (4) 25s,
- ROC-MO (2) 50s, (2) 25s, (2)
- Radha (2) 25s
- Healthways Hollywood
- Barbells
- Texas Power Bars 20kg
- Eleiko Training Weightlifting 20kg
- Rogue Fitness 2X Aggro 20kg
- Unbranded 20kg
- Unbranded 20kg
- Rogue 15kg
- Rogue Fitness Stump Bar
- Unbranded Olympic Shorty
- Rep Fitness 15lb technique bar
- Al Girard Trap Bar
- XMark EZ Curl
- Bandbell E-MAXX
- Apollon's Axle
- Unbranded 7' Axle
- Rep Fitness Shorty Axle
- Black Iron Strength 2.5"
- Titan Fitness 3"
- Sorinex 3x4 Bar
- Unbranded 2x5 Bar
- Iron Man Standard Bar
- York Standard Curl Bar
- Collars
- QuickLee
- Husker Power Lock
- OSO Team Gupta Branded
- OSO Rogue Branded
- Rogue Cerakote
- Lock Jaw
- Spin Lock Collars
- Spin Lock Collars
- Spring Collars
- Spring Collars
- GWtech Standard Collars
- York Standard Collars
- Iron Man Standard Collars
- Dumbbells (1180 pounds)
- Dumbbells Iron
- Vintage York Roundhead 1-50
- Globes 40
- Vintage York Bun 5's
- Nebula Pitt Panther 12.5, 17.5
- Prostyle 45
- Dumbbells Coated
- Iron Grip 20, 22.5, 40, 50
- Rep Fitness 27.5
- Unbranded 35
- SPRI 8-10-12
- Reebok 5
- Dumbbell Handles (misc)
- Standard Handles
- Olympic Handles
- Nemesis 2" Handles
- Gorilla Strength 2" Handles
- Nemesis 2.5" Handles
- IronMind 2.5" Knurled Handles
- Arm Assassins 3.5" Handle
- Benches
- Rogue Fitness Flat Bench
- Cybex Flat Bench
- Hammer Strength Incline Bench
- Larry Scott Preacher Bench
- Titan Fitness Revers Hyperextension
- Hoist Ab Bench
- Tuff Stuff Back Extension
- Unbranded Utility Bench
- BC Strength Glute Bench
- The Answer Misc Bench
- Cardio
- Concept2 Row Erg
- Concept2 Ski Erg
- Concept2 Bike Erg
- CrossFit
- Abmats (6)
- Med Balls - 6#, 8#, 10#, 14#, 20#
- Slam Ball - 20#, 55#
- Kettlebells - 35#, 35#, 53#
- Bands
- Battle Rope
- Weighted Vest
- Gymnastics Mat
- ROMWOD Mat
- Jump Ropes
- Paralettes
- Plyo Boxes - Wood, Soft
- Gymnastics Rings
- Climbing Rope
- Competition
- Heavy Lift Bar
- Hand & Thigh Bar
- Neck Harness
- Chest Harness
- Hip Belt
- Flooring
- Stall Mats (6)
- 2x2 Tiles (8)
- Grip
- Misc
- Loadable Sledge Hammer
- Titan's Telegraph Key
- Rogue Cannonball
- Rogue Grandfather Clock
- Rogue Blocks (1.5 x 4)
- IronMind Wrist Roller
- IronMind Twist Yo Wrist
- IronMind Expand Your Hand
- Loading Pins - Titan, FBBC, Unbranded, BSS, DHWOG
- Silver Bullet
- Crossbars, Knock Bars
- Fat Grips
- V-Bars - 2", 1.5", 1"
- Grip Tools
- Dragon's Tooth
- Tapered Rolling Handle
- Resin Ball
- Bear Paw Hilt
- Feats of Strength
- Anvil 50
- York half 50
- IronMind Pill
- Scale Weights - 50, 50, 25, 22, 22
- Grippers - Junior and Standard up to 111# RGC
- Grip Contest Implements
- Arm Assassin Strength Shop
- Napalm Nightmare - 2-3/8", 2", 2x5
- 2-3/8" Wrist Wrench
- Inch Pinch
- Shallow Inch Pinch
- Double Shallow Inch Pinch
- Finnish Trainer
- Thumb Blaster
- Nemesis Grip
- Crimp Plate
- Rolling Thumber
- Country Crush
- 2" Handles
- Barrel Strength Systems
- Flask
- Tips Tester
- Dub Hub
- Euro Pinch
- FBBC
- 2.25" Crusher
- Jug
- 4" Crusher
- Double Barrel
- Grab Ball
- Grenade Grip
- Little Boy
- Grenade
- DHWOG
- HorneTop
- LeverTop
- MoonTop
- StubTop
- IronMind
- 6" Block
- Hub
- Little Big Horn
- Rolling Thunder
- The Payne - John Oka design - by AASS
- Gorilla Strength - Nickel Pinch
- Otevoima - Finnish Ball
- SSE Anvil
- Misc
- Chains
- Magnetic Weights
- Mutt Bar
- Belt Fed Accessory Strap
- Bosu Ball
- Bulgarian Bags (8kg, 12kg)
- Sorinex CMB 35s
- Deadlift Bar Wedges
- Deadlift Jack
- EliteFTS Squat Box
- Indian Clubs
- Clocks
- Decorations
- Storage
- Crossover Symmetry
- Spartan Deka Ram
- Onnit 10# Mace
- T-Bell
- Titan Silencer Pads
- Ultimate DC Blocks (10)
- Ab Amigo
- Racks
- SML-1 Squat Stand
- Fringe Sport Wall Mount Rig
- York Squat Stands
- Strongman
- Raptor Yoke
- 12" Log
- Wooden Logs
- Atlas Ball - 100#
- Atlas Stones - 70#, 95#
- Husafell Bag
- Brute Force Sandbag
- Torque Fitness Sled
Thursday, January 29, 2026
Gym Inventory
Conditioning
Thursday, January 29, 2026
CDOT
1220
Stairmaster
20 minutes, 63 floors, moderate pace
Metcon
For Time:
12 rounds
2 DB Hang Power Clean - 20 pounds
3 Front Squat
4 Step Back Lunge
24 Rope Skips
Finished in 11:56. The HPC with a 20 pound db was stupid. The rest was pretty good.
Inspired by WBCF programming.
Tuesday, January 27, 2026
Upcoming Grip Contests
World Wide Grip Battle - February 7th
- Grippers - ongoing purchases
- Euro - purchased 2025 (Steve Millard)
- Apollons Axle - purchased 2024 (Jason Wood)
- SSE Anvil - purchased 2026 (SSE)
- 2" Country Crush to 6 inch bar - purchased 2025 (Jason Wood)
- Napalm Nightmare Two Handed 2 Inch to 6" bar - (ordered from AASS 2026)
- Rolling Thunder - Purchased 2024 (Grip Board)
- Half Penny to 13" bar - Fabricating 2026 (not available)
- Wrist Roller - hard to train - NA
Dubs Classic - July 19th
- Grippers - ongoing purchases
- Double Overhand Axle - purchased 2024 (Jason Wood); also using Arm Assassin
- 3x4 Saxon Bar - purchased 2024 (Sorinex); using Arm Assassin
- Finnish Ball - purchased 2024 (Jesse Hagedorn); using Arm Assassin
Super Series
- 1.75" Raptor - NEED TO PURCHASE*
- 3x4 Saxon Bar - purchased 2024 (Sorinex)
- Grandfather Clock - purchased 2022 (Facebook Marketplace)
- 2" Country Crush - purchased 2025 (Jason Wood)
- Blue Fat Grips - purchased 2019 (Amazon)
- Ironmind Hub - purchased 2023 (IronMind)
King Kong - October
- 2-3/8" Wrist Wrench - purchased (2024 AASS)
- Thumb Blaster (5/8") - purchased (2024 AASS)
- FBBC Grab Ball - purchased (2025 FBBC)
- Little Big Horn - purchased (2024 IronMind)
Winter Garage Gym Competition #25miniggc
Wednesday, December 17, 2025
I then started the search of vendors to select a prize from. I did not need any big ticket items. There were some cool custom items like Darko Rack Badges, Plate Snacks Stickers and 922 Designs rack badges and gym bench head cover. I could have also used Wall Control hooks but that is not fun.
Garage Gym
1930
Log Clean & Press
90#
100#
110#
I happened to be one of the four random prize winners in the Winter Garage Gym Competition #25miniggc.
Come to find out that WeightItOut has begun offering a lot of products on its store front including implements from Grenade Grips. These were fun items that could be had for around $50 and fit the bill perfectly.
They arrived and I had fun testing them.
They are not traditional grip tools which are nearly always steel, except for BSS which is aluminum. One appears to be molded and the other 3D printed. The shape of the Little Boy ($45) makes it very easy to grip. The grenade ($10) is harder. I was concerned about what a miss would feel like on either tool. I will likely hold on to them or maybe offer them as prizes in the future.
Grenade Grips sells a host of the molded grip tools, grippers and some odds and ends. None of there designs will ever be iconic, but they seem durable enough. The grenade is bit of a pain and you have to get a small carabiner to work with it.
Stub Top - Grip Tools
I cannot help but continue to descend down the rabbit hole of grip tools. This time it is the Stub Top currently sold by Gods of Grip under license from David Horne (World of Grip) for $41 plus $70 shipping from UK plus tariff.
Back in 2017, FBBC got special permission to make them for the the 2017 King Kong and they happened to have (6) leftover at $25 each. At that price and shipping being only $20, I decided to buy (3). One for personal use and two to sell/trade with local gripsters.
My spending spree this past month has been prolific -
- SSE Anvil - $185 - for World Wide Grip Battle
- Little Boy - $45 - misc from Grenade Grips
- Grenade - $10 - misc from Grenade Grips
- Nickel Pinch - $19 - for Rolling Hills 4 (but too small)
- AASS NN 2" - $25 - added to round out order
- AASS NN 2x5 - $35 - for Rolling Hills 4
- The Payne - $40 - misc as John Oka no longer fabricating implements
- Scale Weights - $50 - Because why not
- Stub DHWOG by FBBC - $75 - Looking for half penny
- Silver Dollar Key Pinch - $500 - Having (30) fabricated by Iron-Fly for Rolling Hills 4 training
- PENDING - Raptor 1.75" - $100 - Super Series
Yes, that really does add up to $1,084 in grip tools.
Power Snatch - Metcon
Tuesday, January 27, 2026
Westbound CrossFit - Coach Aaron
0900 - 6 of us
Warm Up
Jumping Janks
Banded Bradford Press
Banded Muscle Snatch
Plank
Power Snatch - Burgener warm up
DB snatch technique
Strength
EMOM x 5
5 touch and go power snatch - 55 pounds
2:00 rest
EMOM x 5
3 touch and go power snatch - 65 pounds
Conditioning
50-40-30-20-10
Alt. DB Snatch (50/35lb.)
Sit up
Intermediate: 35/20lb. DB Snatch
Baseline: 15/10lb. DB Snatch
Goal: Sub 12:00
Cap: 15:00
This was a tricky one to scale. In theory, I should have been able to finish by the cap. In reality, I did not. I scaled to a 20 pound dumbbell, but kept the rep scheme.
Round 1 - 5 minutes (on pace)
Round 2 - 5 minutes (1 min slow)
Round 3 - 4 minutes (1 min slow)
Round 4 - finished 20 Alt DB snatches in 1 min (on pace)
I was moving fine on the snatches, but fell apart on the sit-ups.
Monday, January 26, 2026
Grip Board Implements
2.5" FBBC Crusher $100 (retail $125)
2.75" FBBC Crusher $175 (retail $210, bushing)
Napalm Frame Only - $30 (retail $40)
1-5/8" Thumb Blaster - $30 (retail $40)
Arm Assassins Uprights - $65 (retail $68)
I know times are tough and prices maybe going up, but these are all still in production and made in the USA. Good luck with sale.
Thrusters - Jackie
Monday, January 26, 2026
Westbound CrossFit - Coach Loni
1200 - 12 of us
Warm Up
Row
Pull-up prep
Air squats (neutral, wide narrow)
Thruster prep, technique, paused
Pull-up prep, technique, practice butterfly and kipping
Strength
Thruster Primer
Build to a heavy single from the floor.
35
55
85
105
115
125 pounds
Conditioning
“Jackie”
1k Row
50 Thruster (45/35lb.)
30 Pull up
Goal: Sub 7
Cap: 10:00
Intermediate: banded or jumping pull up
Baseline: 500m row, 35/15lb. Thruster, ring row or inverted row
I scaled to 500 meter row ~2:30
I scaled to 40 thrusters at 35 pounds ~2:45 - I messed this up bad - 15-5-3-3-3 / 5-3-3 rep scheme
I did 30 kipping pull-ups ~4:15 - I felt good doing these
9:33 total workout time
My previous Jackie efforts were over 10 minutes, always did the 1000 meter row and did jumping pull-ups, which would have gone much faster, but would have been a worse stimulus for me today.
Sunday, January 25, 2026
Calibration Weights
In my endless pursuit of all things heavy, I cam across these "Troemner 10 kg Class F Grip Handle Weights for Calibration" being offered in Englewood by Nicole Reimers for $50.
Troemner is the world's leading supplier of precision weights. Established in 1838 in Philadelphia, PA.
10kg UltraClass retails for $1717
10kg Cl1 retails for $1452
10kg Cl2 retails for $1327
10kg Cl3 retails for $1249
10kg Cl4 retails for $1031
10kg Cl5 retails for $890
NIST Class F are no longer available for legal metrology use as 2020. These weights have been switched ASTM Class 6 and Class 7. The weight tolerance is 1 gram (which is pretty fu*king good).
I am hoping the weight and diameter make for good medley implements.
They feel great in hand. Nicole was liquidating equipment from Anano Technologies who was a a company in the cannabinoid and pharmaceutical testing market.
Saturday, January 24, 2026
Synergy Custom Fitness
Grip Testing
Saturday, January 24, 2026
12.2
Basement Gym
1600
Silver Dollar Key Pinch
13.7
23.6
24.6
25.1 made Right, missed Left
Half Penny - World Record - 45.6; 100th - 29.1 pounds - People should be able to lift more on mine. I need to go ahead and get these ordered.
Gorilla Strength Nickel Pinch
8.8
9.7
10.3 made Left, missed Right
Videos showing Jay Ripley hit 19.8 pounds and Jason Payne making 23.5 pounds
Little Boy
28
53
78
103
128
This tool feels really good. The shape of it should make for some big lifts.
Grenade
28
33
38
43
This tool is kind of weird. It is between a key pinch and an inch pinch. The tool itself has good texture and would not need much chalk.
Thursday, January 22, 2026
Push-ups
Thursday, January 22, 2026
CDOT
1200
Conditioning
Treadmill - 2.8 mph, 5% incline
30 minutes with 4 push-ups every minute - 120 total push-ups
Great little moderate intensity conditioning workout. Transitions plus push-ups were about 20 seconds and 40 seconds was on the treadmille.
Silver Dollar Grip Tool
I met with Nick at Iron-Fly this morning and showed him a selection of loading pins and various grip tools that I had purchased to give better context to the project. First, I was really excited that they were even willing to take on this job. They are a small shop with a 4 foot x 8 foot laser table. They focus on steel telecom structures and are willing to take on small "filler" jobs as well.
Based on the estimate of the options, I am happy to chunk down $500-$600 for this pet project. I was hoping the first design even with welding would come out to around $20 and the second design under $40, but it is hard to say.
Nick took a look at my crude drawings and said they were planning on laser cutting (1) of each part and that I could come back later and take a look. They work from DXF files. Despite my drawings not having tolerances, materials or anything else, they could get started and work with 1/8" plate steel that they currently had in the shop. Once they get an estimate of cutting time, they can provide a quote for the job.
I am actually surprised they did not request any financial commitment up front. Maybe it is worth a half hour of their time and some spare metal to develop a customer relationship. Maybe they will cover it on the back end if I go forward with an order of (30) pieces as I originally thought I could manage.
--
Backstory
Rolling Hills Grip Challenge 4 is featuring the GripTopz Half Penny as one of the lifts.
- Gods of Grip half penny GripTopz based on David Horne's design is a $41 grip tool plus $70 shipping plus tariff that is currently sold out.
- Nemesis Grips makes a series of key pinches from a nickel, dime, quarter, loonie and toonie. Based in Canada, the implements cost $52 plus $30 shipping plus $30 tariff.
- Gorilla Strength Nickel Pinch by Gorilla Strength in the United States for $19 with free shipping.
- Barrel Strength Systems makes a coin lift that is $13 and can be purchased from Cannon Powerworks.
- Gods of Grip half penny trainer for $1 plus shipping plus tariff from UK
- John Oka DaBloom no longer being manufactured was $40 plus shipping from Maui
A market exists for a key pinch about the size of silver dollar fabricated in the United States primarily for the US market. Retail price between $30 and $50. I think I could sell 5-10 locally and maybe another 20-25 if it gains some acceptance. After that sell via GripBoard, Cannon Powerworks, eBay or direct from Instagram. Not trying to overtake the market. It would be really cool if it could be picked up for future King Kong events or GSI events and probably worth sending a free one to Jedd and Eric.
I sketched out a design that could be laser cut and simply welded together to work with open top loading pins from David Horne, Arm Assassins Strength Shop or Barrel Strength Systems. They are all very similar and fabricated from Schedule 80 pipe with an outer diameter of 1.9 inches and a 0.35 inch thru hole between 0.7 inches and 1.1 inches from the top of the loading pin to accept a 5/16" ball detent pin. Most folks just use a screwdriver handle for convenience.
I then sketched out a design utilizing steel tube at the base for a premium tool. I selected 2-1/4 OD with 14 gauge walls. If this is a common enough size, great, otherwise the design can be modified to maintain a 2 inch ID. 0.065 inch wall thickness seems cheaper, not sure how easy it is to work with. 0.12 inch wall thickness is generally available from Speedy Metals as well.
Basic Design
Premium Design
Based on the estimate of the options, I am happy to chunk down $500-$600 for this pet project. I was hoping the first design even with welding would come out to around $20 and the second design under $40, but it is hard to say.
Worst case scenario is price doubles and I lose $1000 because nobody likes them. Still not the end of the world.
Best case scenario, I sell 100 and they go mainstream. I could introduce a new tool every year or couple of years. I learn something about marketing, business, working with people and give back to sport that I have come to enjoy.
--
Brainstorming
- Laser cut Colorado Grip Tools or CGT
- Have stickers printed
- Prizes
- Gifts
- Lesson learned
- Tool in the shape of a half Octagon (Lesher Dollar)
- Tool in the shape of double silver dollar (boobies top view)
UPDATE 1/24/2026
Got the prototype on Friday and it matched the original .dxf files that I sent over and not v2. Not a big deal as the prototype worked great on the BSS, AASS and FBBC loading pins and was about 0.5 inches too short for the DHWOG loading pin.
Only design change was making the slot a little wider from 0.125 to 0.135 on the base plate.
I did lengthen the part to fit DHWOG, it should not be much sloppier for the other loading pins.
While designed for open top, it can also be used with a carabiner (max diameter 1/4", 3/16" is too big).
I am going to go ahead and do a 30 piece run. Originally expected them to cost $500. Might be a little more with a longer part.
I had considered a round base design, but that would restrict use to an open top only. This can be used with both open top and standard loading pins. If I went this route, I should select 2.375" OD x 2.067" ID x 0.154" Wall Thickness 2" Schedule 40 Pipe. Centering the pipe is a non issue. Make the pipe symmetrical.
UPDATE 1/26/2026
Ordered (30) pieces of original design. Alternative design would have been over $800 and at $30/part and selling for $40 each this is a tough sell.
UPDATE 2/5/2026
I picked up (30) pieces this morning and want to do a soft launch via instagram.
Test your grip with the Silver Dollar coin pinch. Designed to be used with an open top loading pin, it can also be hung from a carabiner. The coin pinch has been the bedevilment of grip athletes since the beginning of the sport. It is one of the easiest things to test and a person could drill a hole in any coin and see who could lift the most from it.
I designed this specifically to train for the Rolling Hills Grip Challenge and was frustrated that I could not purchase a Gods of Grip version to train for the event. I decided to design my own based on the diameter of the United States Silver Dollar.
Gymnastics - Metcon
Wednesday, January 21, 2026
Westbound CrossFit - Coach Ryley
1730 - 10 of us
Warm Up
Line drills / Hinshaw warm up
Toes 2 Bar warm up
Gymnastics Skills
15 min for Quality:
10-8-6-4-2 Strict Toes to Bar
10-8-6-4-2 Jefferson Curl
20-16-12-8-4 L-sit Hold (seconds)
*Once you finish 2/2/4 go back to 10/10/20
Strict toes to bar was ugly. I would raise my knees and then draw up my pelvis for a little extra range of motion.
Jefferson curl was OK. I used a 15 pound dumbbell and had decent range, but poor articulation
L-sit was a knee tuck and I could go for about 5 seconds at a time
Got through 10-8-6 when time was called.
Conditioning
4 rounds for max reps
1:00 shuttle run (2 reps rewarded each time athletes touch the line to turn)
1:00 Toes to bar
1:00 Rest
Scoring: 4 points for each successful shuttle run, 25ft. Out and back. This is simply to balance the value of timing between toes to bar and running.
Intermediate: Hanging leg raise
Baseline: V Up or lying leg raise to rig/ KB
I wanted to do Toes to Bar to test for the OPEN. Ryley suggested 1 T2B, followed by 2 linked kipping hanging leg raise, followed by 1 T2B, etc. I still went with T2B singles.
Round 1 - 13 + 7 = 33
Round 2 - 12 + 8 = 32
Round 3 - 12 + 7 = 31
Round 4 - 12 + 7 = 31
--
127 points
Tuesday, January 20, 2026
Grip Tools Wish List
After a deep dive a few years ago on GripTopz Half Penny and Gold Bar, I did get a reminder about Gorilla Strength. As I look to the rest of this year's grip calendar, there are some other contest tools I am interested in.
Rolling Hills - 2 x 5 Napalm Nightmare Pinch - $35 from Arm Assassins Strength Shop
Super Series - 1.75" Raptor - This is from Country Crush and is $100 (could add swivel $24.95, vertical trainer not sold separately, but package is $140)
While making a purchase from Arm Assassins, I would like to add The Payne - $40
$75 Total Order from Arm Assassins - I likely will do Rolling Hills and would like to add this.
$100 Total Order from Country Crush - I likely will not do Super Series, but nice to have
Otevoima Pecco - Mass imported by Arm Assassins Strength Shop - Hard Spring set up is $95. Not really interested.
2025 Napalm Nightmare World Championship featured
2" NN - don't have - $25
2x5 NNP - want to buy - $35
2-3/8" NN - have - $30
3x4 NNP - don't have - $50
Arm Assassins - 2" NN - $25 + 2x5 NNP - $35 + The Payne - $40 = $100 plus tax/shipping less 5% discount.
Should probably wait until some of my other tools and orders arrive.
UPDATE 1/25/2026 - Order Placed
2" NN - $25 pair
2x5 NNP - $35 pair
The Payne - $40
--
Total $100
Less $5 (thegripshow)
Shipping $16
--
$111 out the door for some new toys.
I will in all likelihood buy the 1.75 inch raptor in the next month.
Metcon
Tuesday, January 20, 2026
Westbound CrossFit - Coach Aaron
1200 - 10 of us
Warm Up
row
inch worms
Cossack squats
air squats
burpee technique
wall ball prep
Conditioning
Every 5:00 x 6 sets
20/15 Cal Row
15 Burpee to rig
20 Wallball (20/14lb., 10/9ft.)
Goal: Allow for 1:30 rest each interval. Sub 3:30 rounds. Athletes pushing hard can see times closer to 3:00 when going full send.
Intermediate: Reduction in calories/ volume first here. I.e. 15/12 Cal Row/ 12 Burpee/ 15 Wallball at RX loads/ heights, then choose reduction in load if needed.
Baseline: 10/7 Cal Row, 10 Burpee, 15 Wallball (10/6lb./custom height)
I scaled the volume and load pretty well. I settled on 12 calories - 8 burpees to rig - 12 wall balls (14 lb to 10 ft) and maintained reasonable rounds.
- 2:43
- 2:50
- 2:59
- 3:02
- 3:04
- 3:07
Finished with a little kipping technique work.
Monday, January 19, 2026
Deadlift - Metcon
Monday, January 19, 2026
Westbound CrossFit - Coach Loni
1200 - 20 of us
Warm Up
step ups
single leg glute bridges
ring rows
pull-up prep
box jump prep
deadlift prep
build to deadlift starting weight
Deadlift
Every 2:00 x 5 sets (building)
5-5-4-4-3-3
5x185
5x185
4x225
4x225
3x255
3x235 (we were sharing the 10's)
Conditioning
For time
21-18-15-12-9-6-3
Pull Up
Box jump (24/20’)
Deadlift (225/155lb.)
Goal: Sub 14
Cap: 17:00
Intermediate: Banded pull up (no jumping today), 20’ or custom box jump height, 185/125lb.
Baseline: Ring Row or inverted row with barbell, low plate jump (jump by all means, only step due to injury. Also consider reduction in jump volume perhaps 7 jumps each round), 55/35lb.
I chose to scale the reps, but keep the movements
Round 1 - 15 (6:38) 8.9 seconds/rep
Round 2 - 12 (12:45 - 6:07) 10.2 seconds/rep
Round 3 - 9 (17:14 - 4:29) 10.0 seconds/rep
I was moving really well and really pleased with this rep scheme. All of my movements were deliberate singles and I am feeling good for the open. Plus it is pretty awesome to do 36 pull-ups in a workout.
Jackson Weight Plates
#1 1930s, the very best, machined the backs, production ended in 11959
#2 and #3, not lathed for calibration
#4 set 1.5" bore, among the rarest
#5 started production in 1959, plates had a bore of 1-21/64" to fit the 1-5/16" sleeve perfectly, highest production numbers.
#6 same as #5, but with shorter bar
Universal Weight Plates
A set four years in the making
45's Pez - Facebook Marketplace - 1/19/2022 - $120
35's Mandie - Facebook Marketplace - 5/21/2025 - $80
25's Kendall - Facebook Marketplace - 10/2/2023 - $50
10's Kendall - Facebook Marketplace - 10/2/2023 - $20
5's Brandon - Vintage Weightlifting Swap - 9/28/2023 - $30
2.5's Riker Johnson - Vintage Weightlifting & Physical Culture - 1/18/2026 - swap
$310 for 245 pound set
World Wide Grip Battle Testing
Sunday, January 18, 2026
Basement & Garage Gym
1400
Grippers
10x28
3x49
59
64
71 (left only)
85
Euro
53
73
93
123
123
IronMind Axle
3x123
173
213
233
Anvil
61
111 (right only)
121 (right only)
The Elite Total was proposed by Jedd Johnson and is an outstanding achievement in gripper close, euro and axle. 93kg benchmark is 730 pounds. I achieved 71+123+233 = 427 pounds which is appropriately inadequate.
I did enjoy testing the lifts and feel like there is room for improvement.
Rope Climb - Metcon
Friday, January 16, 2026
Westbound CrossFit (Coach Loni)
0900 (about 10 of us)
Warm Up
3 direction lunges
line hops
wall sit
shuttle runs
lunges
tempo ring lower and holds
rope climb technique
Gymnastics Strength
Accumulate:
10-15 Rope Climb
3:00 Ring Support
*If you're good at rope climbs, make these Legless
I did 4 rope climbs, tried to work on pinch rather than Spanish wrap and tried one legless, but only made it hand over hand once.
Conditioning
10 shuttle run (25ft. Out and back)
100ft. Lunge (50/35lb., single DB)
1:00 wall sit (unweighted, accumulate)
3 rounds for time.
Goal: Sub 11
Cap: 15
Intermediate: 35/20lb., 8 shuttle run, :40 wall sit
Baseline: BW lunge, 5 shuttle run, :20 wall sit
I scaled to a 15 pound dumbbell and 0:30 wall sit finishing in 14:00. This was a good scaling option. I was challenged on the lunges without blowing up. The wall sit was appropriate for the time domain. I could have pulled some shuttle runs, but wanted to focus on that movement for frisbee.
Saturday, January 17, 2026
Grip Tools Wish List
I would be interested in these if not for the $72 FedEx International Shipping. Try to find on GripBoard, eBay, Arm Assassins or Nemesis.
Nemesis is $52 for the Loonie, $22 shipping, $29 tariff. Definitely need to learn to weld.
Half Penny is 1.5 mm to 2.0 mm. Could fabricate from 16 gauge (1.5 mm) or 14 gauge (2.0mm) sheet steel. Cut half penny. Cut square or round base. Weld to insert for open top (inside diameter, distance to through hole, through hold inside diameter.
Dabloom (John Oka) was named for UK Keypincher Jerome Bloom. Oka was fabricating about 5 years ago. Stamped with serial number, customer, fabricators mark and location.
Should also consider 2.4-3.1 mm (0.095 - 0.122; 12 gage to 11 gage sheet steel) and 38.1 mm (1.5 inches) diameter to match Morgan Dollar.
Facebook 11 gage - 1 foot x 8 foot = $20 at mile high metal supply.
Half Penny - Gods of Grip - $41
Stub - Gods of Grip - $41
Gold Bar - Gods of Grip $69
Gorilla Strength Equipment Nickel Pinch
The gorilla strength is basically the exact design I came up with and they are able to deliver at a $19 price point. I will be using a larger top plate and larger grip surface. Hopefully, I could get them fabricated locally for $25 and sell for $35. I still think a larger pinching surface will make for a better implement.
Grip Tool Silver Dollar Design
Design from 11 gauge cold rolled sheet steel - 0.1196 nominal thickness
1' x 8' on Facebook Marketplace for $20
Grip Surface
- Grip surface 1.5 inch diameter (half moon)
- Stub length 1.62 inches long (pass through base plate and have 1.50 inches overhang
- Stub width 1.49 inches wide (to fit is 1.5" schedule 80 pipe (ID = 1.500") or 1.5" schedule 40 pipe (ID = 1.610")
- Open top pin hole 0.39 inch diameter (to take 3/8" clevis pin)
Plate
- 3 inch x 3 inch square with 0.125 inch x 1.50 inch slot at center to accept grip surface or 4 inch x 4 inch
Set up -
Have prototype made - up to $200?
Have additional (20) made - $20 each?
--
$600 total
Break even selling at $30; sell for $40 make $200; sell for $50 make $400?
Work with Iron Fly Steel Fabrication - 3232 South Platte River Drive, Englewood, CO 80110
Friday, January 16, 2026
Iron Game History
I was renewing my Iron Game History and was confused as to when I subscribed and how many issues I should have. Small matter, but I hate losing stuff.
Currently I found (3)
Volume 17 Number 2 Spring 2024
Volume 18 Number 1 Winter 2024
Volume 18 Number 2 Summer 2025
Either way, I am sending in my renewal today for (4) issues at the rate of $45.
Thursday, January 15, 2026
Sprinting
Thursday, January 15, 2026
CDOT
1200
Warm Up
Hip Hammy Flow
Jogging
Line Drills
Sprinting
8 x 116 yards (roughly every 2-2.5 min)
27.7
27.4
28.7
27.4
28.0
28.3
27.5
27.2
Felt sluggish but nice to dust off the cobwebs.
Finished with some leg extensions, leg curls and calf "raises" on leg press machine.
2025 Year in Review
I typically post an overall life year in review on my main site blog and decided to add one to this blog as well.
The Numbers: (through 12/30/2025)
- 207.1 pounds – Year Start Weight
- 205.1 pounds – Weight Today
- 11.8 swim miles – 21 sessions
- 333 bike Biles – 28 sessions
- 170 run Miles – 88 sessions
- 233 additional training sessions
Competition
- 2 Powerlifting – Spring/Fall GGC
- CrossFit Open
- 0 Running
- USAWA – Bayou Beast Bash, Ed Zercher Memorial Strength Classic, CO Single Arm Challenge, Club Championship, Bench Press Heptathlon, Grip Championship, New Zealand Open, Tony Lupo LW 10, USAWA Nationals, Andy Goddard World Postal, Clark’s RD, CO OTSM Classic, 1 Ton Challenge, 2 Fisted Challenge, IAWA Worlds, HCV Cup, Backbreaker, IAWA OTSM Postal, Team Lift Championship, NYE Record Day, All (4) Postal events, All (12) BSAG events
- 0 Highland Games
- 0 Triathlon
- 1 Grip Event – King Kong
- Hyrox – Las Vegas
Garage Gym Build:
- Net-Net - $2,683
- Modern Net - $525
- Vintage Net - $842
- Grip Net - $1,316
- Contest - $491 (Thumb Blaster, Euro Pinch, Silver Bullet, 2x5 Saxon, Country Crush, Moon Top, Lever Top, Double Barrel, Grab Ball)
- USAWA - $60 (Fulton DBs)
- Gripper - $287 (GHP 4, GHP 5, RB130, COC Sport)
- Misc - $478 (loadable sledge, IM DB handles, IM pill, Tapered Rolling Handle)
- Purchased Heavy Lift Bar, Hand & Thigh Bar, Stump Bar, GT 45’s, Grippers, IronMind Pill, 2x5 Saxon Bar, Rogue 2X Aggro Bar, 3.5 Inch DB Handle, Anvil
- $215 Quattro Assi
- $60 Scubapro Go Sport fins, $795 Shearwater Tern, $30 Dive Knife
- No Ski or Golf gear
I have had a pretty good training year. I am still going back and forth between Westbound CrossFit and training at home. I started dieting in November after hitting a high mark of 214.5 pounds. I am back to even for the year.
Other Items:
- Bike to Work Day
- 1 Archery Sessions
- 10 Tennis Sessions
- 0 Shooting Sessions
- 2 Bucket of Balls and 18 holes at Arrowhead (Stolfus)
- 0 Ski Days (last was 11/29/2024)
- 3 SCUBA Sessions
Volunteered to Spot/Load at USAPL State Championship in Februay
Powerhouse Boxing drop in – April
F45 drop in – December
Ultimate Frisbee drop in – December (with Diya)
------------------------------------------------------
Overall for the year, I was definitely overinvested in All-Round weightlifting and will dial back. I still want to compete and host events, but stick to around 1 per month and drop the BSAG for 2026.
In looking at the season to date, I want to be more deliberate about All-Round Weightlifting. Looking at the season, I want to target 1 event per month and drop the BSAG. 2025 was overkill.
- January – Bayou Beast Bash, Zercher Strength Classic
- February –
- March – Colorado Single Arm Challenge, Jeff’s Birthday
- April – Club Championship, Bench Press Heptathlon
- May – Grip Championship
- June – Tony Lupo LW, Q2 Postal
- July – Nationals, Andy Goddard World Postal
- August – Clark’s Gym RD
- September – Colorado OTSM Classic, One Ton, Two Fisted
- October – IAWA Worlds
- November – High Country Vigour Cup
- December – Backbreaker, IAWA OTSM World Postal, Team Lift, NYE Record Breaker
Hyrox has still been the highlight of the season. I was not prepared for Wellington Swim-Run and missed registration for Littlefoot Triathlon. I did not make time to train for Highland Games. Overall balance of the year has been good, but do find myself going all in on All-Round.
Looking to next year –
- Chilly Cheeks? 2/21/2026
- Westbound Throwdown 4/11-12/2026
- Spring GGC 5/9/2026
- Deka 5/30/2026 – REGISTERED
- Muddy Dash 6/20/2026 - REGISTERED
- USAWA Nationals 6/27/2026
- Dub’s Grip Classic 7/19/2026
- Elizabeth Celtic Festival July 2026
- Littlefoot Triathlon September 12, 2026
- Colorado Scottish Festival September 2026
- Great Trailhead 5M & 10M Bear Creek Lake – 3W October 17, 2026
- King Kong 10/24/2026
- Fall GGC 10/31/2026
- IAWA Worlds 11/7/2026
Wednesday, January 14, 2026
Back Squat - Metcon
Wednesday, January 14, 2026
Westbound CrossFit (Coach Asher & Coach Ryley)
1730 (11 of us)
Warm Up
Bike
Air Squat (weight neutral, forward, back)
Row
Tempo Back Squat
Build to starting weight - 45, 135, 165
Strength
Back Squat
Every 3:00 x 5 sets
3 Back Squats at 75-85%
5x3x185 pounds (72% of 255 lb 1RM)
Conditioning
8/6 Cal Bike
16 Air Squat
8/6 Cal Row
2:00 Rest
5 rounds for time.
Goal: Intervals to try to be under 1:30
Intermediate: 6/5 Cal
Baseline: 4/3 Cal, 10 air squat (adjust depth)
I scaled this to 6 cal bike - 12 air squat - 6 cal row and moved really well.
Round 1 - 1:23
Round 2 - 1:22
Round 3 - 1:18
Round 4 - 1:26
Round 5 - 1:26
--
Total 6:55
Monday, January 12, 2026
2026 King Kong Lifts
- FBBC Crusher replaced with 2-3/8" Wrist Wrench (AASS or Nemesis) - I already own one
- AASSS Thumb Blaster (5/8") will stay in the line up
- Ironmind Hub replaced with FBBC Grab Ball - I already own one
- Little Big Horn will stay in the line up
This will be the first year that I will not have to purchase anything to train for King Kong.
C&J - Metcon
Monday, January 12, 2026
Westbound CrossFit - Coach Loni
0900 - 12 of us
Warm Up
Run 1 min
Inch worm
Scap push-ups
Down Dog-Cobra
Inverted warm-up
Deadlift warm-up
C&J warm-up
Strength
Every 1:00 x 10
2 Squat Clean + Split jerk
*start at 60% or 6/10 RPE and build!
I was not moving well. 85 pounds is well below my one-rep max, but it was nice to do full squat cleans and jerks.
75-80-85-85-85
85-85-85-85-85
Conditioning
6-5-4-3-2-1
Wall Walk
Clean and Jerk (185/125lb.)
Into:
3-6-9-12-15-18
HSPU
Deadlift
For time.
Goal: Sub 15:00
Cap: 18:00
Intermediate: 135/95lb., abmat HSPU
Baseline: 35/15lb., partial distance wall walk, pike from feet HSPU
I scaled this aggressively. I cut the reps to 5-4-3-2-1 and 3-6-9-12-15, the bar to 75 pounds and the gymnastics to partial wall walks and knees on box HSPU. I finished the wall walk and C&J in about 8:30 and the remainder in at 17:32. I was actually quite pleased with the effort. The wall walks were steady. The HSPU were eventually 5-4-3-3 reps.
Sunday, January 11, 2026
Staniewicz Strength Equipment Anvil
Staniewicz Strength Equipment has been releasing some amazing products. He is probably best know for his Inch Replica Dumbbells. He has also been producing Blob replicas, Barbells, Dumbbell Handles, and Anvil Grip Tools.
Prices (1/11/2026) are reasonable, but shipping is expensive
- 78 lb Inch - $240
- 100 lb Inch - $305
- 110 lb Inch - $330
- 125 lb Inch - $375
- 138 lb Inch - $405
- 153 lb Inch - $460
- 160 lb Inch - $480
- 169 lb Inch - $505
- 172 lb Inch - $515
- 210 lb Inch - $630
- Inch Training Handle - $70
- Goerner Barbell (2-3/8") - $175
- Apollon Barbell (1.9") - $165
- 4" bolts pair - $12
- 6" bolts pair - $16
- 8" bolts pair - $18
- 9" bolts pair - $20
- 47 lb blob - $150
- 53 lb blob - $165
- Anvil "Stanvil" horn - $110
- Fixed adapter for anvil - $50
- Swivel D ring for anvil - $15
- Eye bolt for anvil - $5
- SSE t-shirt - $23
- SSE hat - $25
Shipping a single Inch Dumbbell could run over $250 so if possible pick up or do a group order for freight deliver on a pallet.
I had been interested in an anvil for a while and pulled the trigger based on the line up of grip events this year. The SSE Anvil will be featured in World Wide Grip Battle 2026 (2/7/2026) and the Hobar Hoist (in Tasmania). I ordered the anvil, fixed adapter and swivel ring which came out to $175 and he quoted $185 shipped to my door. Expensive for a grip toy.
I will likely be buying a Goerner Barbell as well. Why do I need a 2-3/8" barbell? I don't.
Saturday, January 10, 2026
Swim
Saturday, January 10, 2026
Carmody Rec Center
1100
Pool Swim
1x500 FR
1x300 FR
1x200 FR
2x100 FR
--
1200 total (33 minutes)
Track
0.25 mile walk
0.25 mile run
0.25 mile walk
0.25 mile run
0.25 mile walk
0.25 mile run
Friday, January 9, 2026
Mini GGC $50 Prize
I was fortunate enough to win one of the prizes in the Mini GGC, but had a heck of a time trying to find a goodie from the incredible list of vendors.
I ended up selecting some grip tools from Weight It Out. Thanks for your sponsorship.
Grenade Grips MK2 Pinch Grip ($10)
Grenade Grips Little Boy ($45)
Full List of GGC Sponsors
- Juggernaut AI
- Prime Fitness
- Strength Warehouse USA
- Freak Athlete
- Crandall Fitness
- Bells of Steel
- Gympin
- Living Fit
- XMark
- Darko - Rack Badges,
- Cerberus - ?
- GGE
- Pioneer - ?
- Plate Snacks - Stickers
- Primal Armor
- Spider Chalk - ?
- Rep
- Chirp - recovery tools x
- Nordstick
- Ironbull Strength
- Mutant Metals
- Aperture Engineering
- IPR Fitness
- MicroGainz
- WeightItOut
- Oak Club
- GarageGyms
- Wall Control - hooks, etc
- Booty Sprout
- Mag Maximum Advantage Grip - lat pulldown accessories
- Porter Physed
- Barbell Rescue
- GarageGymLab
- Papa Bear Strong Foundation
- Gorx Fitness
- 922 Designs - rack badges, gym head cover, bar end caps
- Executive Fit
General Conditioning
Thursday, January 8, 2026
CDOT
1230
General Conditioning
Treadmill walk - 6% incline, 10 min
EMOM 18
Station 1 - 10 walking lunges
Station 2 - 5 push-ups
Station 3 - 10 sit-ups
Moved well, nice 30 minute effort
Beasts of Buckley
Jason, Sanjiv, Fred, Tyler, Clay
I had a chance to compete in the Beasts of Buckley at Buckley Space Force Base. The Men Masters Class was stacked with some great athletes. The other divisions were thinner, but featured some strong individuals.
Event 1 - Deadlift Medley - 75 seconds - 270-295-315 pounds
Clay - 10 reps - 2 points
Sanjiv - 11 reps - 3 points
Tyler - 16 reps - 4 points
Jason - 20 reps - 5 points
Fred - scratch - arrived late
This was a great performance for me. 5 reps at 315 was huge and by far my best placing (3rd/4)
Event 2 - Flintstone Press - 3 attempts (135-155-175)
Clay - 225 - 4 points
Sanjiv - 155 - 1 point
Tyler - 185 - 2 points
Jason - 255 - 5 points
Fred - 185 - 2 points
155 pounds was a PR, but well behind the power curve. Getting up to 185 pounds would take a significant effort. (5th/5)
Event 3 - Sandbag Medley - 60 seconds 133-145-185 pounds for 70-50-30 feet
Clay - 51 seconds - 2 points
Sanjiv - 112 feet - 1 point
Tyler - 40 seconds - 4 points
Jason - 28 seconds - 5 points
Fred - 42 seconds - 3 points
This was a great event for me also. After the event was over, I tried to pick the 185 pound bag and could not have moved well with it. (5th/5)
Event 4 - Log - Axle Medley - 75 seconds 130 pound axle / 150 pound log
Clay - 13 reps - 3 points
Sanjiv - 2 reps - 1 point
Tyler - 6 reps - 2 points
Jason - 14 reps - 5 points
Fred - 14 reps - 5 points
This was an event that I expected to scratch. The 130 pound axle was fine, but the 150 pound log was a beast. Even Tyler only managed 2 reps with it. The rest of the field was solid. (5th/5)
Jason (240 pounds, no gray, 20 points) - 1st
Tyler (204 pounds, no gray, 12 points) - 2nd
Clay (227 pounds, gray hair,11 points) - 3rd
Fred (222 pounds, some gray, 10 points) - 4th
Sanjiv (208 pounds, 6 points) - 5th
Women's Masters - Brittany Moore - 1st
Women's Heavyweight - Brittany Davis - 1st
Lightweight men (under 175) - Bryant - 1st (DL final bar 315 pounds)
Middleweight Men (176-230) - Benjamin - 1st, Darian - 2nd (DL final bar 435 pounds)
Heavyweight Men (over 231) - Josh 1st (DL final bar 555 pounds)
I could not handle the weights of the middleweight men. I would have scratched event 1, same score event 2, min score event 3, scratched event 4. The men master weight was good for me, but there is room for improvement. If I could get my overhead press up, I would have been more competitive, but probably would have ended up in the same spot.
Overall, I had a great time and feel really good about my performance. While I would have been thrilled to earn a trophy, I could not have outlifted my peers today. Maybe next October. Buckley has been hosting this for the past 4 years and it is an amazing event.
I chatted with Benjamin and Brittney D for a little bit. They live in Castle Rock but have been training at Iron Titan. Very impressive athletes with National caliber aspirations.
Loadout - Packed strongman gear, clothes, first aid and snacks. I did not need much of it. I would still continue to pack a change of clothes, my own first aid, etc. They had snacks there. I used:
- 2 Pood Belt
- Elbow Sleeves
- Wrist Wraps
- Chalk
- Thumb Tape
- Deadlift Straps
Wednesday, January 7, 2026
Metcon
Wednesday, January 7, 2026
Westbound CrossFit - Coach Ryley
1630 - 12 of us
Warm Up
5-5-5 squat (normal, wide, narrow)
Inchworm
Bend and Bow
Ring Row
Zombie Squat
Front Squat
Deadlift
Pull-up Prep
Conditioning
Every 5:00 x 5 sets
20 Front Squat
20 Bar facing Burpee
20 Deadlift
20 Pull Up
75/55lb.
Goal: Sub 3:45 each round
*Score is slowest round
Intermediate: 15 reps of each movement, 65/45lb., banded or jumping pull up
Baseline: 12 reps of each movement, 35/15lb., leg supported pull up or ring rows.
I scaled this aggressively to 10 reps of each movement and was still on the struggle bus. I also lightened the load to 55 pounds, substituted ring rows and abandoned a 2 foot take off the last two sets of burpees.
Round 1 - 3:04
Round 2 - 3:08
Round 3 - 3:22
Round 4 - 3:19
Round 5 - 3:29
I am actually pleased that I kept going and moving.
Tuesday, January 6, 2026
Snatch Technique
Tuesday, January 6, 2026
Westbound CrossFit - Coach Aaron
1200 - 8 of us
Warm Up
PVC pass throughs
PVC around the worlds
Scap push-ups
Shoulder rolls forward/backwards
Cat/cow
Burgener Warm Up
Snatch Balance
Every 2:00 x 4 sets
3 Snatch balance, building in load - 15-20-25-30
Overhead Squat
Every 2:00 x 4 sets
3 Overhead Squats, building in load - 30-35-40-45
Hang Squat Snatch
Every 2:00 x 4 sets
3 Hang Squat Snatch - 35-35-40-40
Squat Snatch
Every 2:00 x 4 sets
3 Squat Snatch - 35-40-40-45
Subscribe to:
Comments (Atom)