GYM DAY MENU
16lb MB Rotation Slams
16lb MB GoodMornings
315lb Trap Bar Deadlift 6 reps
40lb Dumbbell Alt Overhead Press 8e reps
60lb Goblet Reverse Lunge 8e reps
97.5lb Rope High Rows 10 reps
Bike Sprint 20 on, 20 off
90lb Single Leg Extensions 10e reps
30 sec Underhand Deadhang
16lb MB Rotation Slams
16lb MB GoodMornings
315lb Trap Bar Deadlift 6 reps
40lb Dumbbell Alt Overhead Press 8e reps
60lb Goblet Reverse Lunge 8e reps
97.5lb Rope High Rows 10 reps
Bike Sprint 20 on, 20 off
90lb Single Leg Extensions 10e reps
30 sec Underhand Deadhang
November 6, 2026 at 10:57 PM
GYM DAY MENU
16lb MB Rotation Slams
16lb MB GoodMornings
315lb Trap Bar Deadlift 6 reps
40lb Dumbbell Alt Overhead Press 8e reps
60lb Goblet Reverse Lunge 8e reps
97.5lb Rope High Rows 10 reps
Bike Sprint 20 on, 20 off
90lb Single Leg Extensions 10e reps
30 sec Underhand Deadhang
16lb MB Rotation Slams
16lb MB GoodMornings
315lb Trap Bar Deadlift 6 reps
40lb Dumbbell Alt Overhead Press 8e reps
60lb Goblet Reverse Lunge 8e reps
97.5lb Rope High Rows 10 reps
Bike Sprint 20 on, 20 off
90lb Single Leg Extensions 10e reps
30 sec Underhand Deadhang
GYM DAY MENU
20 lb Medicine Ball Slams
World's Greatest Stretch
315 lb Trapbar Deadlift 6 reps
50 lb Seated Dumbbell Overhead Press 10 reps
50 lb Goblet Split Squat 8 reps
65 lb Chest Supported Row 10 reps
40 sec Bike Sprint
70 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
155 lb Bench
20 lb Medicine Ball Slams
World's Greatest Stretch
315 lb Trapbar Deadlift 6 reps
50 lb Seated Dumbbell Overhead Press 10 reps
50 lb Goblet Split Squat 8 reps
65 lb Chest Supported Row 10 reps
40 sec Bike Sprint
70 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
155 lb Bench
October 30, 2026 at 7:09 PM
GYM DAY MENU
20 lb Medicine Ball Slams
World's Greatest Stretch
315 lb Trapbar Deadlift 6 reps
50 lb Seated Dumbbell Overhead Press 10 reps
50 lb Goblet Split Squat 8 reps
65 lb Chest Supported Row 10 reps
40 sec Bike Sprint
70 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
155 lb Bench
20 lb Medicine Ball Slams
World's Greatest Stretch
315 lb Trapbar Deadlift 6 reps
50 lb Seated Dumbbell Overhead Press 10 reps
50 lb Goblet Split Squat 8 reps
65 lb Chest Supported Row 10 reps
40 sec Bike Sprint
70 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
155 lb Bench
Most people can't hang from a bar for 30 seconds. How long can you? A weaker grip was linked to a higher risk of death in 139,691 adults, and hanging trains your grip.
#deadhang #gripstrength #fitnesstest
#deadhang #gripstrength #fitnesstest
October 25, 2026 at 6:09 PM
Most people can't hang from a bar for 30 seconds. How long can you? A weaker grip was linked to a higher risk of death in 139,691 adults, and hanging trains your grip.
#deadhang #gripstrength #fitnesstest
#deadhang #gripstrength #fitnesstest
GYM DAY MENU
16 lb Medicine Ball Slams
World's Greatest Stretch
265 lb Trapbar Deadlift 6 reps
45 lb Seated Dumbbell Overhead Press 10 reps
45 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
16 lb Medicine Ball Slams
World's Greatest Stretch
265 lb Trapbar Deadlift 6 reps
45 lb Seated Dumbbell Overhead Press 10 reps
45 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
October 23, 2026 at 6:38 PM
GYM DAY MENU
16 lb Medicine Ball Slams
World's Greatest Stretch
265 lb Trapbar Deadlift 6 reps
45 lb Seated Dumbbell Overhead Press 10 reps
45 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
16 lb Medicine Ball Slams
World's Greatest Stretch
265 lb Trapbar Deadlift 6 reps
45 lb Seated Dumbbell Overhead Press 10 reps
45 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
Is it true that "dead hangs decompress your spine"? A viral claim with no study to back it up. Traction does little for low-back pain.
What is real: your grip. Weaker grip is linked to higher risk of death. Hang to train grip, not to fix your back.
#deadhang #backpain #gripstrength
What is real: your grip. Weaker grip is linked to higher risk of death. Hang to train grip, not to fix your back.
#deadhang #backpain #gripstrength
October 25, 2026 at 6:08 AM
Is it true that "dead hangs decompress your spine"? A viral claim with no study to back it up. Traction does little for low-back pain.
What is real: your grip. Weaker grip is linked to higher risk of death. Hang to train grip, not to fix your back.
#deadhang #backpain #gripstrength
What is real: your grip. Weaker grip is linked to higher risk of death. Hang to train grip, not to fix your back.
#deadhang #backpain #gripstrength
GYM DAY MENU
10 lb Medicine Ball Slams
World's Greatest Stretch
295 lb Trapbar Deadlift 6 reps
40 lb Seated Dumbbell Overhead Press 10 reps
40 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
10 lb Medicine Ball Slams
World's Greatest Stretch
295 lb Trapbar Deadlift 6 reps
40 lb Seated Dumbbell Overhead Press 10 reps
40 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
October 16, 2026 at 6:49 PM
GYM DAY MENU
10 lb Medicine Ball Slams
World's Greatest Stretch
295 lb Trapbar Deadlift 6 reps
40 lb Seated Dumbbell Overhead Press 10 reps
40 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
10 lb Medicine Ball Slams
World's Greatest Stretch
295 lb Trapbar Deadlift 6 reps
40 lb Seated Dumbbell Overhead Press 10 reps
40 lb Goblet Split Squat 8 reps
50 lb Chest Supported Row 10 reps
40 sec Bike Sprint
55 lb Leg Extensions 3 sec decline 10 reps
30 sec Deadhang
3 times
Vor ein paar Tagen ein Tür-Reck besorgt. Wie weh kann es tun, sich einfach nur da oben festzuhalten und zu hängen? #DeadHang😬
In meiner Jugend waren Klimmzüge kein Problem für mich, wir hatten eine Teppichklopf-Stange im Garten, an der ich herumgeturnt bin.
Bin offensichtlich nicht mehr jugendlich.😭
In meiner Jugend waren Klimmzüge kein Problem für mich, wir hatten eine Teppichklopf-Stange im Garten, an der ich herumgeturnt bin.
Bin offensichtlich nicht mehr jugendlich.😭
October 3, 2026 at 6:04 AM
Vor ein paar Tagen ein Tür-Reck besorgt. Wie weh kann es tun, sich einfach nur da oben festzuhalten und zu hängen? #DeadHang😬
In meiner Jugend waren Klimmzüge kein Problem für mich, wir hatten eine Teppichklopf-Stange im Garten, an der ich herumgeturnt bin.
Bin offensichtlich nicht mehr jugendlich.😭
In meiner Jugend waren Klimmzüge kein Problem für mich, wir hatten eine Teppichklopf-Stange im Garten, an der ich herumgeturnt bin.
Bin offensichtlich nicht mehr jugendlich.😭
🏋️ Tomorrow's WOD — CrossFit South Brooklyn:
Workout of the Day METCON 4 Rounds for reps of: 1:00 Ski Erg or Air Bike 1:00 Plank 1:00 Step-Ups 1:00 Double Unders or Double Under practice 1:00 Rest or :30+ deadhang Notes Today’s FGB style wo…
Full workout: https://suggestionbox.live/planet-fitness
Workout of the Day METCON 4 Rounds for reps of: 1:00 Ski Erg or Air Bike 1:00 Plank 1:00 Step-Ups 1:00 Double Unders or Double Under practice 1:00 Rest or :30+ deadhang Notes Today’s FGB style wo…
Full workout: https://suggestionbox.live/planet-fitness
October 1, 2026 at 11:01 PM
🏋️ Tomorrow's WOD — CrossFit South Brooklyn:
Workout of the Day METCON 4 Rounds for reps of: 1:00 Ski Erg or Air Bike 1:00 Plank 1:00 Step-Ups 1:00 Double Unders or Double Under practice 1:00 Rest or :30+ deadhang Notes Today’s FGB style wo…
Full workout: https://suggestionbox.live/planet-fitness
Workout of the Day METCON 4 Rounds for reps of: 1:00 Ski Erg or Air Bike 1:00 Plank 1:00 Step-Ups 1:00 Double Unders or Double Under practice 1:00 Rest or :30+ deadhang Notes Today’s FGB style wo…
Full workout: https://suggestionbox.live/planet-fitness
FINALLY MANAGED TO DEADHANG FOR TWO MINUTES AND A LITTLE FAHHHHHHHHHHHHHH AAAAHHGGGHH
September 29, 2026 at 2:29 AM
FINALLY MANAGED TO DEADHANG FOR TWO MINUTES AND A LITTLE FAHHHHHHHHHHHHHH AAAAHHGGGHH
War ein paar Tage weg. Was hab ich meine Klimmzugstange vermisst! Endlich mal wieder ein schöner Deadhang! Und ein L-Sit an den Ringen. Für ein volles Training war ich heute leider zu erkältet, aber wenigstens so ein bisschen musste ich doch was machen...
September 29, 2026 at 8:43 PM
War ein paar Tage weg. Was hab ich meine Klimmzugstange vermisst! Endlich mal wieder ein schöner Deadhang! Und ein L-Sit an den Ringen. Für ein volles Training war ich heute leider zu erkältet, aber wenigstens so ein bisschen musste ich doch was machen...
if you can get a good deadhang going (wrist straps help you relax everything else more), not only do you get the shoulder magic but you get at least some spinal distraction that can need to a nice satisfying click or two.
September 23, 2026 at 3:48 PM
if you can get a good deadhang going (wrist straps help you relax everything else more), not only do you get the shoulder magic but you get at least some spinal distraction that can need to a nice satisfying click or two.
GYM DAY MENU
205 lb Bench Press 10 reps x 3
Inverted Rows 10 reps x 3
155 lb Zercher Squat 10 reps x 3
Deadhang Leg Raises 15 reps x 3
450 lb Single Leg Pit Shark Stepups 15 reps each side x 3
Weighted Quarter Mile (3:30)
#BlackSkyFitness
#BlackSkyRunClub
205 lb Bench Press 10 reps x 3
Inverted Rows 10 reps x 3
155 lb Zercher Squat 10 reps x 3
Deadhang Leg Raises 15 reps x 3
450 lb Single Leg Pit Shark Stepups 15 reps each side x 3
Weighted Quarter Mile (3:30)
#BlackSkyFitness
#BlackSkyRunClub
September 11, 2026 at 6:52 PM
GYM DAY MENU
205 lb Bench Press 10 reps x 3
Inverted Rows 10 reps x 3
155 lb Zercher Squat 10 reps x 3
Deadhang Leg Raises 15 reps x 3
450 lb Single Leg Pit Shark Stepups 15 reps each side x 3
Weighted Quarter Mile (3:30)
#BlackSkyFitness
#BlackSkyRunClub
205 lb Bench Press 10 reps x 3
Inverted Rows 10 reps x 3
155 lb Zercher Squat 10 reps x 3
Deadhang Leg Raises 15 reps x 3
450 lb Single Leg Pit Shark Stepups 15 reps each side x 3
Weighted Quarter Mile (3:30)
#BlackSkyFitness
#BlackSkyRunClub
GYM DAY MENU
205 lb Bench Press 10 reps x 3
155 lb Barbell Rows 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
15 Deadhang Leg Raises 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
205 lb Bench Press 10 reps x 3
155 lb Barbell Rows 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
15 Deadhang Leg Raises 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
September 8, 2026 at 7:18 PM
GYM DAY MENU
205 lb Bench Press 10 reps x 3
155 lb Barbell Rows 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
15 Deadhang Leg Raises 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
205 lb Bench Press 10 reps x 3
155 lb Barbell Rows 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
15 Deadhang Leg Raises 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
GYM DAY MENU
205 lb Bench Press 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
155 lb Zercher Squat 10 reps x 3
205 lb Hip Thrusts 10 reps x 3
Deadhang Leg Raises 15 reps x 3
540 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
205 lb Bench Press 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
155 lb Zercher Squat 10 reps x 3
205 lb Hip Thrusts 10 reps x 3
Deadhang Leg Raises 15 reps x 3
540 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
September 3, 2026 at 7:53 PM
GYM DAY MENU
205 lb Bench Press 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
155 lb Zercher Squat 10 reps x 3
205 lb Hip Thrusts 10 reps x 3
Deadhang Leg Raises 15 reps x 3
540 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
205 lb Bench Press 10 reps x 3
30 lb Dumbbell Cycle 15 reps x 3
155 lb Zercher Squat 10 reps x 3
205 lb Hip Thrusts 10 reps x 3
Deadhang Leg Raises 15 reps x 3
540 lb Pit Shark Squat 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
GYM DAY MENU
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
53 lb Kettlebell Halos 10 reps each side x 3
Deadhang Leg Raises 15 reps x 3
185 lb Zercher Squat 10 reps x 3
160 lb T Bar Rows 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
53 lb Kettlebell Halos 10 reps each side x 3
Deadhang Leg Raises 15 reps x 3
185 lb Zercher Squat 10 reps x 3
160 lb T Bar Rows 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
August 28, 2026 at 7:36 PM
GYM DAY MENU
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
53 lb Kettlebell Halos 10 reps each side x 3
Deadhang Leg Raises 15 reps x 3
185 lb Zercher Squat 10 reps x 3
160 lb T Bar Rows 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
53 lb Kettlebell Halos 10 reps each side x 3
Deadhang Leg Raises 15 reps x 3
185 lb Zercher Squat 10 reps x 3
160 lb T Bar Rows 15 reps x 3
Quarter Mile (3:35)
#BlackSkyFitness
#BlackSkyRunClub
GYM DAY MENU
185 lb Bench Press 10 reps x 3
115 lb Overhead 1 minute Iso Hold x 3
30 lb Dumbbell Cycle 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
220 lb Leg Extensions 15 reps x 3
Deadhang Leg Raises 15 reps x 3
125 lb Barbell Rows 15 reps x 3
#BlackSkyFitness
185 lb Bench Press 10 reps x 3
115 lb Overhead 1 minute Iso Hold x 3
30 lb Dumbbell Cycle 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
220 lb Leg Extensions 15 reps x 3
Deadhang Leg Raises 15 reps x 3
125 lb Barbell Rows 15 reps x 3
#BlackSkyFitness
August 28, 2026 at 1:45 AM
GYM DAY MENU
185 lb Bench Press 10 reps x 3
115 lb Overhead 1 minute Iso Hold x 3
30 lb Dumbbell Cycle 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
220 lb Leg Extensions 15 reps x 3
Deadhang Leg Raises 15 reps x 3
125 lb Barbell Rows 15 reps x 3
#BlackSkyFitness
185 lb Bench Press 10 reps x 3
115 lb Overhead 1 minute Iso Hold x 3
30 lb Dumbbell Cycle 15 reps x 3
630 lb Pit Shark Squat 15 reps x 3
220 lb Leg Extensions 15 reps x 3
Deadhang Leg Raises 15 reps x 3
125 lb Barbell Rows 15 reps x 3
#BlackSkyFitness
Yah I haven't tried cos i am on the 10th floor and cannot deadhang for 10 seconds sooo
August 26, 2026 at 4:12 PM
Yah I haven't tried cos i am on the 10th floor and cannot deadhang for 10 seconds sooo
Tweede poging deadhang.
1.05
1.05
August 23, 2026 at 8:38 PM
Tweede poging deadhang.
1.05
1.05
oh yeah today's workout:
2 rounds of
-500m row
-1:00 deadhang
-50 single under
into 9 rounds of
-150m run / ski
- 2-4-6-8-10-8-6-4-2 burpee over sandbag + sandbag lunge
finish with 2 rounds of
-1:00 deadhang
-50 single under
-500m row
2 rounds of
-500m row
-1:00 deadhang
-50 single under
into 9 rounds of
-150m run / ski
- 2-4-6-8-10-8-6-4-2 burpee over sandbag + sandbag lunge
finish with 2 rounds of
-1:00 deadhang
-50 single under
-500m row
August 20, 2026 at 11:23 PM
oh yeah today's workout:
2 rounds of
-500m row
-1:00 deadhang
-50 single under
into 9 rounds of
-150m run / ski
- 2-4-6-8-10-8-6-4-2 burpee over sandbag + sandbag lunge
finish with 2 rounds of
-1:00 deadhang
-50 single under
-500m row
2 rounds of
-500m row
-1:00 deadhang
-50 single under
into 9 rounds of
-150m run / ski
- 2-4-6-8-10-8-6-4-2 burpee over sandbag + sandbag lunge
finish with 2 rounds of
-1:00 deadhang
-50 single under
-500m row
Oh had vandaag ook nog een ander mijlpaaltje in de gym.
Ik hield 1 minuut lang een deadhang vol. Dit onderstaande geintje zeg maar.
Ik hield 1 minuut lang een deadhang vol. Dit onderstaande geintje zeg maar.
August 18, 2026 at 7:09 PM
Oh had vandaag ook nog een ander mijlpaaltje in de gym.
Ik hield 1 minuut lang een deadhang vol. Dit onderstaande geintje zeg maar.
Ik hield 1 minuut lang een deadhang vol. Dit onderstaande geintje zeg maar.
GYM DAY MENU
155 lb Bench Press 15 reps x 3
25 lb Dumbbell Cycle 12 reps x 3
315 lb Low Bar Squat 10 reps x 3
Deadhang Leg Raises 10 reps x 3
135 lb Barbell Rows 10 reps x 3
Had to be quick, so quick I barely got a chance to sweat.
#BlackSkyFitness
155 lb Bench Press 15 reps x 3
25 lb Dumbbell Cycle 12 reps x 3
315 lb Low Bar Squat 10 reps x 3
Deadhang Leg Raises 10 reps x 3
135 lb Barbell Rows 10 reps x 3
Had to be quick, so quick I barely got a chance to sweat.
#BlackSkyFitness
August 18, 2026 at 7:40 PM
GYM DAY MENU
155 lb Bench Press 15 reps x 3
25 lb Dumbbell Cycle 12 reps x 3
315 lb Low Bar Squat 10 reps x 3
Deadhang Leg Raises 10 reps x 3
135 lb Barbell Rows 10 reps x 3
Had to be quick, so quick I barely got a chance to sweat.
#BlackSkyFitness
155 lb Bench Press 15 reps x 3
25 lb Dumbbell Cycle 12 reps x 3
315 lb Low Bar Squat 10 reps x 3
Deadhang Leg Raises 10 reps x 3
135 lb Barbell Rows 10 reps x 3
Had to be quick, so quick I barely got a chance to sweat.
#BlackSkyFitness
Chalk residue from my -
48 second deadhang
30kg still-leg deadlines
Not my personal best but I'll take it after 2 weeks holiday.
48 second deadhang
30kg still-leg deadlines
Not my personal best but I'll take it after 2 weeks holiday.
August 17, 2026 at 10:53 AM
Chalk residue from my -
48 second deadhang
30kg still-leg deadlines
Not my personal best but I'll take it after 2 weeks holiday.
48 second deadhang
30kg still-leg deadlines
Not my personal best but I'll take it after 2 weeks holiday.
GYM DAY MENU
120 yd sprint/backpedal warm up
225 lb Bench Iso Hold for 30 secs
155 lb Bench Press 15 reps x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 10 reps x 3
135 lb Hip Thrusts 10 reps x 3
145 lb Barbell Rows 10 reps x 3
#BlackSkyFitness
120 yd sprint/backpedal warm up
225 lb Bench Iso Hold for 30 secs
155 lb Bench Press 15 reps x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 10 reps x 3
135 lb Hip Thrusts 10 reps x 3
145 lb Barbell Rows 10 reps x 3
#BlackSkyFitness
August 14, 2026 at 7:32 PM
GYM DAY MENU
120 yd sprint/backpedal warm up
225 lb Bench Iso Hold for 30 secs
155 lb Bench Press 15 reps x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 10 reps x 3
135 lb Hip Thrusts 10 reps x 3
145 lb Barbell Rows 10 reps x 3
#BlackSkyFitness
120 yd sprint/backpedal warm up
225 lb Bench Iso Hold for 30 secs
155 lb Bench Press 15 reps x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 10 reps x 3
135 lb Hip Thrusts 10 reps x 3
145 lb Barbell Rows 10 reps x 3
#BlackSkyFitness
just a little short of a 2 min deadhang today 😪 i’ll get it this month for sure….
August 14, 2026 at 6:11 AM
just a little short of a 2 min deadhang today 😪 i’ll get it this month for sure….
GYM DAY MENU
30 sec 225 lb Bench Press Iso Hold
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
25 lb Dumbbell Cycle 15 reps x 3
80 lb Landmine Presses 10 reps each side x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 15 x 3
#BlackSkyFitness
30 sec 225 lb Bench Press Iso Hold
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
25 lb Dumbbell Cycle 15 reps x 3
80 lb Landmine Presses 10 reps each side x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 15 x 3
#BlackSkyFitness
August 13, 2026 at 7:53 PM
GYM DAY MENU
30 sec 225 lb Bench Press Iso Hold
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
25 lb Dumbbell Cycle 15 reps x 3
80 lb Landmine Presses 10 reps each side x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 15 x 3
#BlackSkyFitness
30 sec 225 lb Bench Press Iso Hold
155 lb Bench Press 15 reps x 3
315 lb Low Bar Squat 15 reps x 3
25 lb Dumbbell Cycle 15 reps x 3
80 lb Landmine Presses 10 reps each side x 3
185 lb Zercher Squat 10 reps x 3
10 Deadhang Leg Raises 15 x 3
#BlackSkyFitness