Lean and Mean – Day 3 Week 2

First off, this song kicks ass!


This is what you gotta be in the gym – a fucking renegade!

Get after it!  Shit happens, get back up and smash through it!

Don’t take shit from nothing!

This workout crushed my ass!

Good for the soul!

Here it is with some highlights:

Lean and Mean – Day 3 Week 2 – “This Dog Bites Back”


1A) Zercher Squats 5 x 5, 5, 3, 3, 3 (last set 305 x 3 – Felt amazing!)

2A) Weighted Handstand Push Ups 4 x max

2B) Weight Pull Ups – Mixed Grips

3A) Heavy Sandbag Power Lunges 3 x 12/leg (BRUTAL!)

3B) Kettlebell Swings 3 x 20

Ran out of time…

Came back later in the eveing to hit some chest:

1A) Multi angles Heavy DB Bench 4 x 45 sec sets

2A) TRX Atomic Push Ups x max  (immediately went to these right after my last set of DB presses)

Foam Rolled, stretched, got outta there!

I finished it off with 3 scoops Prograde Workout mixed with some steel cut oats, a cucumber, and flax seed oil.

Will take the weekend easy and hit it hard on Monday!

BE A FUCKIN RENEGADE and get after it!

Get Forged Strong!


PS – Get over to the new and improved site – The Forged Athlete.  Joe and Myself are working everyday to get athletes and regular clients alike into BEAST shape!