What do you say about the most annoying guy in the gym? I mean, this dude drives me insane sometimes. So needy, always has some kind of shit to say. I mean, it is really ridiculous. What dumb ass let this guy in the gym, anyways…hahahaha, oh yeah, that was me. Tom Cardona is actually one of my most favorite people and a huge reason why on some of my worst days I am able to stay sane and have fun. He is great at putting me in a positive mood and I love our friendly banter. It is always the funniest when Tom has to ask me a serious question because he has to announce that he is being serious before he asks, hahaha. Isn’t that friendship? This is one of the best men I know, with all he does for the community, his family, and the gym. He is a giving guy who has a ton of love for people who go along with his smart ass comments. He is truly a leader of men, which is something I respect greatly about him. Being that I am the older one, I am pleased to wish this young man a very happy birthday :). To many more, my friend. Luv ya. Enjoy!

Fitness – Strength – Community


400 M. Run


3 Rounds 

10 Pass Through’s

10 Good Mornings

10 OHS 

10 Clean Extensions

10 Clean Pulls

10 Front Squats


Hip Mobility


Clean Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

*Work on your barbell pathway. Focus on positioning


ADV: 3 x 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)

*Adjust reps according to strength.

INT: 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.

SCALED: 3 x 1-2 Wall Walks

*Adjust reps according to strength.

Pair With:

3 x 30 Hollow Rocks


“PRIME” (Compare to 11/28/12 & 12/27/13)


Power Clean (205/145) (185/135) (155/105) (135/95)


Rest 2 Min.


Dead Lift (205/145) (185/135) (155/105) (135/95)

Burpee Box Jump (30/24) (24/20) (20/12)

Rest 2 Min.


Front Squat (205/145) (185/135) (155/105) (135/95)


*20 Min. Cap

**Sub. HSPU for H.R. Push Ups and V-Ups for T2B accordingly.


Hip Mobility

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