Swole is the goal

Power Snatch + 3 OH Squats

1 legged wall Deadlifts 5×12

Superset with

Chest Flies 5×12 (2s)

Swole is the Goal!

Power Clean + 3 Front Squats 
7 Sets 

DB Bi Curls 5x12 2s. Tempo 
Superset with
DB Chest Press 5x20 no Tempo 
Rest :45 between sets 

100 Bench Dips to finish with

Been almost a year since I shut CF Upheaval down! It’s been a learning experience and has helped me get rested and get my fire back. In this time I have spent time putting together my own training method! I understand there is nothing new under the sun in regards to training. You pick up heavy stuff and go fast… repeat. This being said I have a fun, do as much of it as you want method that can be used exclusively, it can be added to a current program. Really, whatever you want!

I will be posting it up in part on the website bro-fitness.com. BroFit takes ideals from bodybuilding, CrossFit, endurance training and some Olympic lifting! It has been something I’ve been testing on myself for the last 6-7 months and developing really based on trying to get out of a rut.

I promise if you’re consistent you will get jacked!

Contact me if you have questions! Give it a try! I’m on FB, IG, text me at (512) 774-9723! Let’s go bros!