Friday, December 16 2022

Posted by Mandee on December 15th, 2022

19 responses

Tempo Bench Press E3MOM

5 Sets x 3-6 Reps @ 50-75%

**3sec Down - 2sec Hold/Isometric Squeeze - 1sec Explode up - 2sec Reset**

12min AMRAP:

9/6 Dumbbell Push-ups (Right hand on Dumbbell)

12 Dumbbell Snatch (Right arm)
9 Right Arm Dumbbell Box Step-ups
9/6 Dumbbell Push-ups (Left hand on Dumbbell)

12 Dumbbell Snatch (Left arm)

9 Left Arm Dumbbell Box Step-ups
18 Toes to Bar

Box Heights = 24/20” RX+30/24” MRX 20/18”

Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs

Chest & Core Development

2x12 Dumbbell/Kettlebell Bench
2x12 Reverse Rower Tucks
2x12 Dips (ring & bar)
2x12 Band Pull Aparts (across chest)

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Saturday, December 17th @ 11AM

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19 responses to "Friday, December 16 2022"

Bo says:

December 16, 2022 at 6:15 am

A: 135-145
B: 2 rx

Nathaniel says:

December 15, 2022 at 3:04 pm

My dude is lookin like the real deal. Cherokee locked and loaded with that weight, beard, and hat flipped backward for good measure. Speak softly and carry all the weight in the gym…that’s how ya do it. Cherokee has been long overdue to join us full time and it was worth the wait. He’s genuine and polite along with being strong and skilled. It’s no surprise that Cherokee has made a seamless transition to CFHSV and befriended a lot of people along the way. Keep slangin that weight Cherokee!

Hal says:

December 16, 2022 at 1:17 am

Like Spinning Plates by Radiohead

A. 135 across

B. 2+12 rx 👎

CJ says:

December 16, 2022 at 5:27 am

Major Kee 💪🏼

175(3) across
2+30 rx

Jason Morgan says:

December 16, 2022 at 5:32 am

I echo Zoritoler… Cherokee has great writing skills. He’s a quiet, squat clean, assassin as well! Good dude

A. 145 across for 4 reps
B. 2+33 Rx

duke says:

December 16, 2022 at 6:29 am

135
2 rx
in my garage

Josh Kennedy says:

December 16, 2022 at 8:28 am

A: 5x5 at 185# across
B: 2+32 at MRx scale
C: Extra Credit of 45 BBJO in 4:55 (uggh)
D: accessory complete
E: 2mi c/d on assault runner
That's enough for one day....

Justin says:

December 16, 2022 at 8:50 am

205x5
2+9 scaled to 20” box jumps

Nathaniel says:

December 16, 2022 at 11:17 am

3 rounds rx

Alex says:

December 16, 2022 at 11:18 am

Cherokee is one cool dude, and the nicest person you’ll ever meet. You can probably tell by looking at him, but he’s pretty strong, too.
165(5)-175(5)-175(4)-175(4)-175(3)
3+47 Rx

Mandee says:

December 16, 2022 at 12:35 pm

A. 100 across for 4 reps
B. 3+25 RX

Campos says:

December 16, 2022 at 1:25 pm

2+24Rx

Bailey says:

December 16, 2022 at 1:42 pm

A. 105 across (5-5-5-4-4)
B. 3+54 RX

That’s my man! There are not enough words to describe how awesome he is, I am so glad I get to throw down with him everyday now 😊

Damian says:

December 16, 2022 at 4:30 pm

2+23 Rx

Freeman says:

December 16, 2022 at 5:04 pm

Only thing that comes close to how great this guys beard is, is how great of a guy Cherokee is. Dudes strength is unreal, keep it up man

165

3+39 Rx

The Best Neighbourhoods to live in Valletta (Malta) says:

December 18, 2022 at 5:09 am

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How to Start a Motorway Service Petrol Filling Station Business (Beginners Guide) says:

December 18, 2022 at 8:50 am

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The Best Places to Live in Gaocheng (China) says:

December 21, 2022 at 3:17 pm

Those are yours alright! . We at least need to get these people stealing images to start blogging! They probably just did a image search and grabbed them. They look good though!

The Best Places to Take Photos in Pingdingshan (China) says:

December 22, 2022 at 6:40 am

certainly like your web site however you need to check the spelling on quite a few of your posts. Many of them are rife with spelling problems and I find it very bothersome to tell the reality on the other hand I will surely come again again.

Friday, December 16 2022

19 responses to "Friday, December 16 2022"

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