Man last week was awesome!  We hit some unreal and fun workouts!  We went heavy!  We got CRAZY!!!!  So how did you feel after it?  One of the questions we ALWAYS get is just how often someone should come and hit it.  The generic answer is 3 days on and 1 day off.  The reason for this is that we are looking for you to be abe to have INTENSITY each time you workout.  Our workouts are tough!  You know how sore you are when you are getting after it!  Most people are able to hold that high intensity for about 3 days.  After that, they are a little beat up not just physically, but mentally also.  We need that brain to be rested enough so that when you feel that burning in your muscles, it can make you keep on going.  But the schedule is truly up to you!  You need to figure out how you are feeling each day.  Now you need to be careful that you arent just saying "im tired from work" because guess what.......everyone is tired from work!  But if you are feeling beat up, run down, exhausted, then take your day off.  There will be weeks when you are on fire and you can do 5 days straight and feeling great!  There will be other times when you have to fight to feel good to get 2 days in.  The object is to do whatever you need to to keep your INTENSITY high!!  Be honest with yourself and make it happen.  However, just remember all those times when you felt like crap before the gym and then you felt like a million bucks after!  When in doubt....come on in:) FEEL THE BURN!!!!!

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"Single Bar"

INFERNO Warm-up x 3

Complete the following:


3 Rounds for Time:

20 reps Deadlift (185#, 115#)

15 reps Burpees over the Bar

10 reps Clean and Jerk (185#, 115#)




Back Squat: 5-3-3-1-1-1

*3 second pause at the bottom of each rep

. to clean up the bottom of that squat



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