Hostyle Conditioning

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Prowler Finisher, getting back to training

Well, the expansion at Hostyle is almost completed, there are still some small things to finish. Everyday i spend an hour or 2 after close to work on the smaller details.

That being the case I have also been remiss in my workouts as of late. I think I hit 2 workouts in the last 3 weeks, and boy do I feel it.

So Sunday Jess and I came in to hit a bench workout and discuss some Hostyle coaching stuff, we wanted to talk about the awesome deadlift seminar from the day before.

We had 10 people come in and learn some great tips and tricks to improve their deadlift. We had a few PR’s and a lot of  “aha” moments as people had a chance to really see what they needed to work on, as well as some new assistance exercises.

Needless to say I’m a little stiff today, but it feels good to get some of the rust off.

Today I decided to hit day one of y deadlift routine. I had hit a new pr last month on my deadlift so I recalculted my percentages and went to work.

The back was stiff but it made me focus on good deadlift set up so activate the hips.

Then it was off to chin ups and then some biceps .

The finisher was 3 runs on the prowler with the 24 kg kettlebells. For the last run I added the 85 lb sand bag on my back.

See the video below…

One of the best training tactics is to always have your workout pre written before you start the workout.

This way you have a list to work through. Had I not had the prowler and ankle touch finisher written down I would have found something to use as an excuse not to do it.

This was todays workout

Deadlift 5 sets of 3 reps @ 70%

Chins 5 sets of 5 reps

EZ Curl bar for Biceps 4 sets of 8 reps

Prowler 3 singles ( a single is 50 ft High horns then 50 feet low horn return)

For the 3rd single I added the 85 lb sand bag on my back.

Then it was 50 ankle touches for the core…

Then I just laid there for a bit….

I felt the workout, I felt the 3 week lay off, I felt great!!!

Hows your training?

Drop me a line [email protected],com

Crush it !



Watch for the Bench Press seminar announcement coming very soon!



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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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