Friday the 21st of September, 2012

Power clean
5-5-5-5-5+ (45-55-65-75-85%)

Rest as needed

6 rounds for time:
3 Deficit handstand push-ups (45/25)
6 Hang power cleans (145/98)
9 Chest to bar pull-ups (Rx+ 3 Bar muscle-ups)


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4 Responses to “Friday the 21st of September, 2012”

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  • DM says:

    Birds, about to fly away.

  • WickedSuppz! says:

    Mass Diet Advice Please:

    I want to gain 15-25 lbs this coming month and jack my #’s wayyyyyy up! Im thinking the best plan is to keep my portein at 2gm per lb of bodyweight, carbs at 4gm per pound and maybe about 90g of fat per day. What do you guys think? I dont wanna get fat, just put on some pure stacked muscle! Maybe some cardio a couple days a week or before my workouts for an hour. I figure my supps can be dianabol 50mg/day stacked with some sustenon 250 3 x per week for 8 weeks, then hit some trenbolone 75mg mid cycle for 4 weeks and follow it up with test 500mg/week and peak with HGH and winstrol the final 4 weeks. What are some of you guys cycles that worked well?? Hit me up bro!

  • Score Whore says:


  • DM says:


    I’ve used a plan that includes 80% clean eating, weekends that allow for wiggle room and pointed training of weakness. For me this means squatting heavy and working all pressing movements (bench, push press, hspu, hand walking, etc.). With a slight increase of calories (about 500 per week) I’ve put on about 10 pounds of muscle.

    I’ve never personally experimented with the ‘suppz’ you mention, but I’d guess there is a certain amount of use inside the CrossFit Community, specifically the competitive circles. I’d suggest visiting your doctor and talking to him/her about your needs. More than likely you’ll be referred to a Hormone Replacement Specialist.

    As for the cardio, skip it. More cardio will lead to less muscle gain. Keep you conditioning short and intense. If you need examples, check the last year of programming on this blog. If you want to step it up you can always go heavier and cut reps down, as long as form is kept.

    If you really want more information I’d be happy to sit down with you personally to look at your goals and set up a plan of execution.

    In the meantime, start watching this:

    @Score, you get a 10 from the French judge, an 11 from the American Judge, a 2 from the Russian Judge and a -1 from the Chinese Judge.